About 80% of adults have back pain, and you may be one of them. However, just because you have back problems doesn’t mean you have to be a couch potato. Try these exercises, modified to relieve stress and tension.

If you are looking for noninvasive treatment, come to HealthStar Clinic in Montgomery, Prattville, or Birmingham. We have nonsurgical, drug-free treatments that may alleviate your discomfort, as it’s been done for so many of our patients over the years.

Back Exercises to Keep You Active 

Gaining strength helps you control the muscles that support your back. The following exercises are designed for comfort and ease to keep you moving:


Located in your buttocks, the gluteus maximus is a strong muscle that helps you move your hips. It also supports your weight when you walk and can take some of the pressure off your lower back. However, a weak gluteus maximus contributes to increased back pain.

  1. Lie on the ground and put your arms by your sides, with palms facing down.
  2. Position your feet on the ground, aligned with your hips.
  3. Slowly lift your buttocks until your body is straight.
  4. To protect your back, make sure your shoulder remains on the ground.
  5. Hold the pose up to 15 seconds.
  6. Repeat the exercise up to 15 times with one minute of rest between sets.

Drawing in the Abs

The transverse abdominis wraps around the midline of your body. As well as supporting the spine, this muscle helps you walk and move safely.

  1. Lie on the ground with your arms relaxing at your sides.
  2. Position your feet hip-distance apart.
  3. Inhale deeply. When you exhale, imagine you are trying to pull your navel down to your spinal cord.
  4. Hold this position for 5 seconds.
  5. Repeat up to 5 times.

Strengthening Leg Raises

The hip abductor helps you move your leg to the side. These muscles lend support to the pelvis when you balance on one leg. If the hip abductor is weak, you may have poor balance, which affects your mobility and contributes to back pain.

  1. Lie on your side, with the lower leg bent.
  2. To energize your core, pull your belly button toward your spine.
  3. Raise the top leg as straight as you can without pain.
  4. Hold the pose two seconds.
  5. Repeat this exercise up to 10 times.
  6. Turn over, and continue on your other side.

At HealthStar Clinic, we work with our patients to find the root of the pain problem. You may receive chiropractic, medical, and other care designed to alleviate your back pain. These exercises can help you through the process. Contact us at our clinics in Montgomery, Birmingham, and Prattville today with any questions you may have about your condition.