Back pain is one of the most common health complaints worldwide — and chances are, you’ll experience it at some point in your life. But here’s the good news: with the right exercises, you can reduce discomfort, strengthen your back’s natural support system, and even help prevent future injuries.
Recently, Dr. Alex Corbett, PT, DPT, of BreakThrough Physical Therapy was featured in GQ sharing his expert take on why back pain happens and the workouts that make the biggest difference.
“If you never load a tissue in a certain direction, then you’re more likely to have pain when you do,” explains Alex. “But if you expose your back to load and volume gradually, your tissue capacity and tolerance go up. You’ll handle day-to-day stuff much better than someone who doesn’t.”
5 PT-Recommended Workouts for Back Pain Relief
Here are the exercises experts say target the muscles that matter most for back health:
- Bird Dog – Strengthens deep core stabilizers like the transverse abdominus, your body’s natural “corset.”
- Kettlebell Deadlift – Builds spinal extension strength safely by engaging the erector spinae and multifidi.
- Pallof Press – Improves rotational stability, key for sports and daily movement.
- Single-Arm Farmer’s Carry – Trains side-bending muscles like the quadratus lumborum, helping you handle everyday tasks (like carrying groceries) without strain.
- Ankle Dorsiflexion Mobilization – Surprising but true: tight ankles can overload your back. Improving ankle mobility can reduce low back stress.
Understanding the Spine
Not all back exercises are created equal. To truly protect your spine and reduce pain, you need to train it the way it actually moves in everyday life. The spine isn’t just a single joint — it’s a complex system designed to bend forward and backward, twist, and tilt side-to-side.
“The spine moves in four different planes,” says Alex. “It’s going to flex, which would be any kind of crunch movement or bending forward. It’s going to extend backwards, so any type of deadlift movement would train that. It’s also going to rotate, and it’s going to side bend. So if somebody wants a truly comprehensive back and core program, they’d have to touch on all four of those.”
Take Control of Your Back Health
Back pain doesn’t have to control your life. With expert-guided exercises and small, consistent changes, you can strengthen your spine, protect against injury, and move with confidence.
Want personalized care for back pain? Find a BreakThrough Physical Therapy clinic near you and work with a physical therapist to build a plan tailored to your needs.
