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

Back Pain? Nearly Everyone Can Do These Two Exercises

Got back pain? You're not alone. The good news? We've got two simple exercises that work for almost everyone—whether you're elderly, recovering from an injury, or just dealing with chronic back stiffness. Bob Schrupp and Brad Heineck, the internet's favorite physical therapists, break down their go-to tools for back pain relief.

What Makes These Exercises Different

Here's what we love about these two moves: you don't need special equipment, a lot of strength, or even to get out of bed (for the first one). Most people can perform these exercises safely, which is why Bob and Brad recommend them so consistently.

The key? Pain-free movement. If something hurts, you modify it. If it feels good, you lean into it. That's the whole philosophy.

Exercise #1: Windshield Wipers (Low Trunk Rotations)

The Setup: This one's so simple you can do it first thing in the morning without leaving bed.

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

• Gently pull your knees up toward your chest

• Keep your feet and knees together—nothing tight, just gentle

• Now here's the key part: keep your shoulders glued to the bed and rotate your knees side to side, like windshield wipers

Why It Works: You're getting gentle rotation in the spine and hips while engaging your core muscles. Plus, it gets blood flow moving through your back without any heavy loading.

The Pro Tips from Bob & Brad:

• If one direction hurts: Don't go that way (at least not at first). Go the direction that feels good instead. You'll likely find that over time, the painful direction becomes less bothersome

• Range of motion: Start with a comfortable range—maybe rotate to 2 o'clock instead of all the way. As you improve day to day, you'll naturally get more range

• Frequency: Do this 5-7 times a day if you want. It's low-risk and feels great

• Surface matters: The bed works great, and so does the floor—just avoid the couch (one side gets in the way)

The Common Mistake: Don't lift your shoulders off the bed. That's working the wrong muscles and defeats the purpose of the rotation.

Exercise #2: Cat/Camel

The Setup: You'll need to get into quadruped position (hands and knees).

• Start on your hands and knees

• Arch your back up while dropping your head down—this is the "cat" position

• Then arch your back down, lifting your head and chest—this is the "camel" position (think: the hump)

• Move slowly between these two positions

Why It Works: This exercise mobilizes every vertebra in your spine without any weight bearing. It's also fantastic for the fascia (connective tissue) in your back. Plus, it's a natural way to get movement flowing without forcing it.

The Pro Tips from Bob & Brad:

• Start in your pain-free range: If going all the way into the arch hurts, just move as far as feels comfortable. Build from there over time

• Repetitions: Aim for 10 repetitions to start

• Progression: As your pain improves, gradually increase your range of motion—you'll naturally get more mobility

• It gets better every day: Most people find that their range of motion and comfort level improve day to day with consistent practice

The Common Mistake: Forcing into full range of motion if it's painful. Let pain-free movement be your guide.

How to Use These Two Exercises Together

These exercises work best as part of a progressive routine. Start with whichever feels most comfortable. The windshield wipers are typically the easiest entry point since you can do them in bed. Once you're ready, add the cat/camel to deepen your mobility work.

Do both exercises throughout the day. There's no risk of overdoing it—movement is medicine, and your back will tell you when you're pushing too hard (stop before that point).

The Bottom Line

Back pain doesn't always require complicated solutions. Sometimes the best tool is simple, consistent, pain-free movement. These two exercises work because they respect your body's limits while gently encouraging mobility and blood flow.

Try them. Feel the difference. And if they help, that's what Bob and Brad want to hear.