BACK PAIN? Three potential exercises for relief.
Effective Strategies to Strengthen and Support Your Back
Back pain is one of the most common complaints we see at Functional Elements Training & Nutrition in Creve Coeur, MO.
Why? Well, long hours at a desk and years of poor posture are a couple of the typical culprits.
The good news? With the right approach, our clients (and you) can move, feel, and perform better.
Our training philosophy, whether it's one-one-one or micro group, is built on The 3 Pillars of Strength Training — Strength, Stability, and Mobility. When it comes to back pain, these three elements are essential.
Here are three of the best exercises for back pain relief that we regularly use with clients from around the St. Louis area:
1. Cat-Cow Stretch (Mobility)
The Cat-Cow stretch promotes mobility in the spine and relieves tension in the back muscles.
It’s a simple, gentle way to restore movement in the morning or after sitting all day.
How to do it:
Begin on your hands and knees, with wrists under shoulders and knees under hips.
Inhale and arch your back, dropping your belly toward the floor (Cow Pose).
Exhale and round your spine toward the ceiling (Cat Pose).
Repeat for 10–15 slow cycles, breathing deeply.
Benefits: Improves spinal flexibility, increases circulation, and reduces stiffness.
2. Glute Bridges (Strength + Stability)
Weak glutes and a weak core are among the most overlooked causes of back pain.
Glute Bridges strengthen the gluteal muscles, lower back, and deep core — building the foundation your spine depends on.
How to do it:
Lie on your back with knees bent, feet flat on the floor, hip-width apart.
Flatten your lower back into the floor.
Press through your feet, squeeze your glutes, and lift your hips toward the ceiling.
Hold for 3–5 seconds, then slowly lower.
Perform 10–15 reps.
Benefits: Strengthens glutes and lower back, improves posture, and stabilizes the pelvis.
3. Child’s Pose (Mobility + Recovery)
Child’s Pose is a restorative movement that gently stretches the lower back, hips, and thighs. It’s one of the best ways to decompress the spine and calm the nervous system.
How to do it:
Kneel on the floor with big toes touching and knees apart.
Sink your hips back toward your heels.
Reach arms forward and rest your forehead on the mat.
Hold for 30–60 seconds, breathing deeply.
Benefits: Decompresses the spine, relieves tension, and promotes relaxation.
Bringing It Together
The next time you feel achy or tight in your back, consider these three movements. Many clients we train get relief because of activating, moving, and stabilizing the muscles that protect the spine.
At Functional Elements Training & Nutrition, we help clients across St. Louis and Creve Coeur, MO build individualized programs, in both one-on-one and micro group training formats, around these exact principles — blending strength, stability, and mobility for lasting results.
Regular practice of the Cat-Cow stretch, Glute Bridges, and Child’s Pose can:
Reduce back pain
Improve flexibility
Strengthen the muscles that support your spine
These exercises are simple, effective, and safe for most individuals. Always listen to your body, and remember:
Give your body what it needs, when it needs it.
Tony Muyco III, CSCS, PPSC, PPSC*KB, CFSC
Partner & Director of Training
Functional Elements Training & Nutrition Center
(c) 314.401.5047
functionalelements@gmail.com
http://www.functionalelements.net
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