If you’ve ever dealt with a sore, stiff, or achy back, you’re not alone. Whether it’s from long hours at a desk, repetitive movement, or simply the way we hold ourselves throughout the day, back discomfort has become an everyday issue for many adults.
Recently, our very own Dr. Devin Trachman, PT, DPT, MTC, OCS, Clinic Director at Physical Therapy Central’s West Edmond location, was featured in Fit&Well sharing expert insight on why back pain is so common, and how to relieve it with a few simple exercises.
Why Your Back May Be Doing Too Much
According to Devin, back pain often isn’t just a “back problem.”
“Standing or sitting in prolonged positions, or repeating the same movements over and over, can overload the spine and surrounding tissues,” she explains.
Poor posture plays a major role. Sitting with a forward head and rounded shoulders dramatically increases the load on the neck and spine. Over time, the muscles of the neck and upper back work overtime just to hold your head upright, leading to fatigue, tightness, and pain.
Standing posture matters too. Locking your knees or shifting your weight into one hip places extra stress on the lower back instead of allowing the hips and legs to share the load. The result? Aching, compression, and muscular fatigue in the lumbar spine.
The Good News: You Can Rebalance Your Body
Devin emphasizes that the solution isn’t complicated. It’s about giving your body the right combination of variety, support, and strength.
“When the hips, core, and upper back do their share of the work, the spine doesn’t have to compensate,” she says. “That’s when pain often starts to improve.”
She recommends incorporating three simple exercises into your routine to help restore balance and reduce strain on the spine.
Devin’s Top 3 Exercises for Back Relief
Aim to perform these exercises 4–5 times per week, focusing on slow, controlled movement and proper form.
1. Wall Angel
Stand with your back against a wall, feet slightly away from the base. Keep your head, upper back, and hips touching the wall. Raise your arms into a goalpost position and slowly slide them up and down the wall. This helps improve upper-back mobility and postural strength.
2. Hip Flexor Stretch
Step into a half-kneeling position with one knee on the ground and the other foot forward. Gently shift your hips forward while keeping your chest tall. This stretch opens tight hip flexors that often contribute to excessive strain on the lower back.
3. Abdominal Brace
Lie on your back or stand tall and gently tighten your core as if preparing for a cough. Keep breathing normally while holding the brace. This exercise trains your deep core muscles to better support your spine during everyday movement.
“These exercises teach your body how to distribute load more efficiently,” says Devin. “When your core, hips, and upper back work together, your spine can finally relax.”
Support Your Spine for the Long Term
Back pain doesn’t usually appear overnight, and it rarely disappears overnight either. But consistent, intentional movement can make a powerful difference. By improving posture, mobility, and strength, you give your spine the support it needs to stay resilient.
You don’t have to live with daily discomfort. And you don’t have to navigate it alone.
If back pain is holding you back, the experts at Physical Therapy Central are here to help.
Find a clinic near you and take the first step toward moving, and living, more comfortably.
