3 muscle-building exercises that can reduce back pain, from planks to pelvic tilts

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3 Muscle-Building Exercises that Can Reduce Back
Pain, from Planks to Pelvic Tilts
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• Back pain usually comes from compression of the
  spine, according to physical therapist Dr. Casey
  Coleman.
• He said exercises that strengthen muscles
  supporting the back can help decompress the
  spine.
• Planks and pelvic tilts are two exercises that
  can help ease tension in the back, he said.

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• Back pain might make you want to stop moving, but
  exercise is one of the best ways to help relieve
  and prevent back pain, according to physical
  therapist and Pre-PT Grind co-founder Casey
  Coleman.
• Coleman said spinal cord compression is the most
  common reason he sees people have back pain.
  Compression usually comes from sitting or
  standing for too long as well as activities that
  compress the back, he said. The best thing you
  can do to prevent back pain is to exercise
  muscles that support the back and decompress the
  spine.

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• Decompress the spine 
• Coleman said spinal cord compression can
  be exacerbated by activities that add
  compression, like lifting heavy objects.
• Exercises like the overhead press, deadlift, and
  back squat also compress the back in a way that
  can make pain worse. If you're already
  experiencing back pain, consider avoiding these
  exercises.

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• Anything that decompresses the spine can be
  beneficial for back pain, he said. Water aerobics
  removes the force of gravity on your spine as you
  move. Hanging from a pull-up bar or having
  someone pull on your legs as you hold onto
  something can also help.

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Planks take tension off the back

• Another way to relieve back pain is to build
  strength in the muscles that support the back,
  Coleman said.
• Planks strengthen the muscles in your abs. A
  strong core more evenly distributes the weight of
  your upper body, he said, which lessens spinal
  cord compression.

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Bird dogs build core and glute strength

• Coleman said that bird dogs strengthen your core
  as well as your glute muscles, which both support
  the back.
• To perform the exercise, start in a tabletop
  position with your back flat and head facing
  down. Extend your left arm and right leg back and
  hold this position for a few seconds, before
  bringing both back down. Repeat with your right
  arm and left leg.

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Pelvic tilts strengthen the foundation of your
spine

• Pelvic tilts work the glutes and pelvis, Coleman
  said, which is the foundation of the spine. The
  spine is much more supported when these are
  strong.
• A pelvic tilt is performed by lying on your back
  with your feet on the ground and knees bent.
  Press your lower back into the floor by squeezing
  your abs and bringing your hips slightly towards
  your head. Hold for a few seconds before
  returning to starting position.

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• If you're not feeling up for exercise, Coleman
  said the best thing you can do to ease back pain
  is to go for a walk or switch up your posture.
  Walking or changing the way you're sitting can
  take pressure off the muscles supporting your
  back and bring you quick relief, he said.