Tool #4 for Back Pain: Two Back Exercises Most People Can Do.

Back Pain? Nearly Everyone Can Do These Two Exercises

Two simple moves for back pain relief. No equipment needed. Works for almost anyone.

Exercise #1: Windshield Wipers

Setup:

• Lie on your back with knees bent, feet flat on the bed

• Pull knees up gently and keep them together

• Rotate knees side to side, keeping shoulders glued to the bed

Key Tips:

• If one direction hurts, avoid it—just go the direction that feels good

• Start with whatever range feels comfortable. You'll gain range over time

• Can do this 5-7 times daily

• Works on bed or floor (skip the couch)

Exercise #2: Cat/Camel

Setup:

• Start on hands and knees

• Arch your back up with head down (cat position)

• Then arch your back down with head up (camel position)

• Move slowly between the two

Key Tips:

• Stay in pain-free range only

• Aim for 10 repetitions

• Mobilizes your spine without weight-bearing

• Gets better each day with consistent practice

That's It

Simple, consistent, pain-free movement. Try them and see what you think.

For more tips and a complete Back Pain Program, check out the full program.

Have a go at it!