Safe Exercises for Back Pain

Exercises for Back Pain – Anil Kesani MD

Dr. Anil Kesani  from SpineMD recommends nonoperative pain-relief methods such as safe exercises for back pain when appropriate.  Exercises for back pain can be effective in treating back pain from back problems such as disc degeneration, disc herniation and even lumbar strains or soft tissue low back injuries.

An expert in minimally invasive spinal surgery, Dr. Anil Kesani takes the time to understand each of his patients’ specific problems through obtaining a detailed history, examination and if necessary imaging studies.  Imaging studies such as X-Rays, CT and MRI maybe necessary depending on the situation.

Back exercises can be used to help relieve some of the pain associated with back pain:


  1. Lie on the floor face down with your hands near your face. Press down with your hands, and gently push yourself upward. Finish by resting on your elbows and forearms. Hold this position for 30 seconds if you are able. As you become more comfortable, extend the duration up to five minutes.
  2. For the second exercise, lie face down and spread your arms in front of you. Squeeze your midsection as you lift one arm and the opposite leg as far as you can. Hold for three seconds. Lower your arm and leg and then repeat with the other arm and leg. Perform this exercise five to 10 times on each side.


  1. Lie on your back with your knees bent and hands next to your face with your elbows bent.  If necessary have someone stabilize the bottom of your feet on the floor.  Then sit up by contracting your abdominal muscles and touch your elbows to you knees.  Hold this position for three seconds and then gradually lie down.  Perform this exercise 5 to 10 times.

For more information, visit Dr. Kesani’s YouTube site here. 

Anil Kesani MD Exercises for Back Pain
Anil Kesani, M.D.
Anil Kesani SpineMD Exercises for back pain

Published by anilkesanimd

Anil Kesani MD is a fellowship trained and board certified spine specialist. After completing his orthopedic surgery residency; Dr. Anil Kesani undertook additional training in spine surgery by completing a combined orthopedic and neurosurgery spine fellowship. He is board certified by the American Board of Orthopedic Surgery.