How to prevent back pain — 5 effective exercises at home

## Back pain is preventable Over 80% of adults will experience back pain at least once in their lifetime. The good news: the vast majority is preventable with a simple exercise program. ## Why back pain occurs - Weak stabilizer muscles (transversus abdominis, multifidus) - Prolonged sitting without compensatory activity - Hip flexor–extensor imbalance - Reduced thoracic mobility - Stress and chronic muscle tension ## 5 exercises for a healthy back ### 1. Dead Bug Lie on your back, arms toward ceiling, knees at 90°. Alternately lower opposite arm and leg toward the floor. Keep lower back pressed to the ground. 3×10 reps. ### 2. Bird Dog On hands and knees, extend right arm and left leg simultaneously. Keep pelvis stable. 3×10/side. ### 3. Glute Bridge Lie on your back, knees bent. Lift pelvis by contracting glutes. 3×15 reps. ### 4. Cat-Cow On hands and knees, alternate spine flexion and extension. 2×10 reps, slow and conscious. ### 5. Thoracic roll extension Foam roller or rolled towel under thoracic spine. Passive relaxation 2-3 minutes. ## When exercises are not enough If pain persists for more than 2 weeks, radiates into the leg, or is accompanied by numbness, a kinesiotherapy consultation is recommended. A professional assessment identifies the exact cause and prevents chronification. **Book an assessment →**