Back pain is one of the most common reasons for missed work. Lower back pain, specifically, affects 31 million Americans. Many who suffer from back pain need to seek methods from a trained specialist. Some can manage this pain with exercise. Here’s how.

UPPER BACK PAIN

These exercises work best for upper back and pain right behind your shoulders.

REAR DELTOID PULLS

This exercise involves a cable tower and rope handle. Making sure the rope handle sits high above you, use both hands to pull it towards you, past your shoulders, until your fists are at your face.

LATERAL RAISES

This simple exercise only involves two dumbbells. Using your preferred weight, raise your arms away from your body until they’re aligned with your shoulders, like giant wings. Repeat.

BACK PAIN

These exercises work best for mid back pain.

ROW MACHINES

• A seated row allows you to straddle the machine and press your chest against a padded cushion. Keeping your back as straight as possible, pull the handles on the machine towards you.

• A cable row is a similar concept, but without the pad, meaning your body is completely dependent on you sitting as straight as possible. Use both hands to pull one handle from the cables.

DUMBBELL ROWS

Another option is a dumbbell row. Place your right knee and right hand on a bench in front of you. Then, use your left hand to lift a dumbbell towards your body. As usual, your back must stay at straight as possible. Switch hands and knees, and repeat.

LOWER BACK PAIN

This exercise works best for lower back pain.

LOWER BACK EXTENSION

With a lower back extension machine, you’ll be sitting upright with your feet placed on cushion under you. Lean back against the machine as far as possible and repeat.

If you’ve been suffering from unrelenting back pain, it’s time to see a spine specialist. Our expert team can diagnose your issue and use conservative methods to find you relief.