Back pain doesn’t have to mean giving up movement—in fact, the right kind of movement can be one of the most effective ways to find relief. In a recent Marie Claire UK article, Dr. Devin Trachman, PT, DPT, MTC, OCS, Clinic Director at our West Edmond Clinic, shares her expert advice on how gentle, intentional exercise can help people manage pain and move better.
“A gentle exercise for back pain should be intentional, not intense,” Devin explains. “They are about restoring mobility, control, and supporting alignment with the goal being to reduce tension and tightness, and retrain your body to move better.”
Her approach focuses on stabilizing the body without overwhelming it—helping patients build internal support, ease tension, and rewire the way they move.
“When done correctly, consistently, and with proper guidance from a physical therapist,” Devin adds, “the best exercises for back pain will change the trajectory of your pain & improve your life. These exercises should always be personalized and tailored to individual needs.”
Here are two go-to moves:
- Cat-Cow: A classic yoga sequence that mobilizes the spine and gently stretches the back and abdominal wall—great for reducing stiffness and calming the nervous system.
- Dead Bug (with variation): This core-stabilizing move challenges deep abdominal muscles while keeping the spine safe, making it ideal for those with lower back pain.
Whether you’re dealing with chronic discomfort or just starting to feel tight after long days at a desk, these movements offer a smart, science-backed starting point. Devin’s biggest piece of advice? Don’t go it alone — consult with a physical therapist to ensure your exercises are safe, effective, and tailored to your needs.
You can read the full article and get more back pain tips from Marie Claire UK here: https://www.marieclaire.co.uk/life/health-fitness/best-exercises-for-back-pain
