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When experiencing back, shoulder, or spinal pain; the common healing advice is to ‘take it easy’ and rest. While this may work in the short term, the best way to heal pain is to exercise & move the affected area. While rest may be a wise move during the first few days’ post-injury, starting gentle, gradual exercises a few days afterwards will always benefit in the long run.

The effects of starting a regular exercise routine has benefits far into your life. In aspects of back pain, regular routines of stretching and pain exercises help in avoiding stiffness or weakness, and ultimately reduce the chances of further pain down the road. Below are a few exercise options that would help not only with back pain, but other types of pain as well.


Pilates. This strength training works the core muscles that protect the spine. It also strengthens your stomach and leg muscles, but this program is the place to be if you are struggling with back pain. The principles that are used help better your posture, flexibility, and strength.

Stretching. Improving flexibility is helpful towards lowering your chance of pain (especially back pain) into the future. Stretching at home can be just as effective as taking a yoga class, if done properly. Start by stretching before bed or in the morning, and increase to a routine of your own.

Specifics. Here are a couple recommended exercises to get you started:

Wall sits are easy, and relieve back pain. Start 10-12 inches away from a wall, lean backwards until you’re against the wall, and then slide down until you reach a sitting position. Hold for 10 seconds, 8-12 reps.

Knee to Chest exercises are where you start by laying on your back, with your knees bent. Bring one knee towards your chest, holding for 15-30 seconds. Lower that knee, trade, and then repeat 2-4 times each leg.

Although exercise has been proven to aid in relieving pain, it is ultimately best to contact a healthcare provider for a second opinion on the type of exercise that you are looking to begin. If done wrong, injuries may still take place. To get more information or advice on how to start pain-relieving exercises at home, or if you’d like to begin professional therapy, our reliable chiropractors over at The Chiropractic Doctors would be able to give you a helping hand. Stop by one of our offices, or give us a call at (616) 432-3103 for trusted guidance in your journey to relieve pain.

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This article was reviewed and approved by Dr. Matthew Phinney.

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