Fall Exercises for Back Pain

This fall, you should focus on finding relief from your back pain by participating in the right exercises on a regular basis. With so many exercises out there, you may be wondering which ones are ideal for improving your back pain. Here at EmergeOrtho: Foothills Region, we encourage you to try the following exercises so that you can find relief from your back pain and thoroughly enjoy the fall season:


Hence its name, the cat exercise will require to get into the position of a cat by kneeling on all fours with your knees hip-width apart and stomach muscles tensed. Next, you’ll arch your back, hold for a few seconds, and release. You’ll repeat this a few times and then let your stomach drop toward the floor, hold, and repeat. Lastly, you’ll sit back on your heels, reach your arms in front of you, and hold.

Land Swimming

To perform the land swimming exercise, you should lie on your stomach and place a rolled up towel under it to support your back. Then, tighten your buttocks and raise one arm and the opposite leg simultaneously. Next, switch arms and legs and repeat for up to three minutes.

Pelvic Tilt

The pelvic tilt will require you to lie on your back with your knees bent and feet flat on the floor. Then, you’ll flatten your lower back against the floor and tilt your pelvis down at the same time. Next, you’ll breathe deeply while holding for about 40 seconds before you release. This exercise should be repeated at least two times.

Leg Lifts

To get ready for leg lifts, lie on your back with your knees bent and feet flat on the floor, just like you would to get into position for the pelvic tilt. Next, press your lower back into the floor and straighten one leg while ensuring your knees are aligned. Then, bend your leg to return to a starting position and repeat on the other side. Leg lifts can be repeated 10 times.

Partial Crunches

After you lie back with your knees bent and feet on the floor, you’ll cross your arms over your chest, tighten your stomach muscles and raise your shoulders off the floor while breathing deeply. Then, hold for a few seconds and slowly lower back down. Partial crunches should be repeated at least 10 times.

These exercises can be performed on a mat indoors on chillier days or outdoors on warmer days so that you can enjoy the brisk fall air. By making regular exercise a priority this fall, you’ll strengthen your back, improve your flexibility, maintain a healthy weight, and be able to make the most out of the beautiful fall days.

Visit EmergeOrtho: Foothills Region for Back Pain

If back pain is hindering your life, contact EmergeOrtho: Foothills Region today. Our providers are experts at diagnosing and treating back pain and can help you find the relief you deserve.