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At-Home Workouts to Prevent Back Pain

While some believe rest and relaxation are the best medicine for back pain, board-certified spine surgeon, Dr. Hooman Melamed, says otherwise. Oftentimes, a sedentary lifestyle can do more harm than good for chronic back pain sufferers. He tells patients that getting up and moving around keeps the blood flowing and the body active. 

To take it a step further, Dr. Melamed encourages patients to engage in regular exercise to build core strength. Exercises that support the spine and take the pressure off of the nerves can help reduce pain. He demonstrates three easy at-home exercises that patients can engage in to support their spine health.

Remember, it is important to consult your physician before beginning any new exercise routine. Click here to learn more about Dr. Melamed’s telemedicine appointments and see if a telehealth consultation with Dr. Melamed is right for you. 

Home Workouts to Prevent Back Pain


Stationary Lunge

Stand tall and engage your core with feet hip-width apart. Take a big step back into the starting position. Lower the back knee to a 90-degree angle so that both knees are bent. Press up to start position and repeat. Switch sides after each set. It is important to keep the weight on your front foot centralized on your heels and not your toes. 

Seated Knee Raise on Stability Ball

Find a stable seated position on a stability ball with legs hip-width apart. With the core engaged, raise one knee to the chest and slowly lower it to the ground. Switch knees each time. If desired, you can always add a resistance band between each foot to give yourself an extra challenge. 

Core and Trunk Strengthening

Start in a wide-stance plank position with elbows on the stability ball. With core engaged, raise a knee to the side of the stability ball. Slowly lower the foot and repeat on the opposite side. If desired, you can add a resistance band between each foot to give yourself an extra challenge. 

At-home exercises are great options to squeeze a quick workout into your day. Remember that while there may be a time and place for rest and relaxation, living a sedentary lifestyle can worsen spine conditions over time. 

For chronic back pain, trust spine specialist, Dr. Hooman Melamed. Request your appointment today.