Common Exercises to Fix Back Pain… but What if They Don’t Work?

by | Regenerative Medicine

Common Exercises to Fix Back Pain… but What if They Don’t Work?

Nov 18, 2022

Back pain is a huge problem for people of all ages (65 million Americans) and a major contributor to lost work time and disability. It can get worse as we age because the body loses cushioning in the spine. Here are some common exercises to fix back pain which you want to catch early before it becomes a chronic issue. What if exercise doesn’t work for back pain? We list the traditional treatments for back pain, along with a new alternative treatment that you may not know about. And it’s safer and longer lasting than conventional treatment methods.

Common Exercises for Back Pain

Desk stretches

For many people, back pain is caused by sitting too long. Stopping to do some simple stretches a few times a day can help relieve back pain from your neck to your tailbone. You can also do these stretches if you spend a lot of time behind the wheel:

  • While seated, raise your arms above your head with your fingers interlocked. Stretch towards the sky and then to each side.
  • Stand and perform some gentle lunges, taking care that your knee doesn’t go in front of your toes. In a lunge, extend one arm forward and one arm back while twisting gently from the waist.


You can add to your stretching routine by taking a regular yoga class or doing yoga at home. The key to back pain is to avoid any aggressive stretches of anything that causes pain. Some good yoga asanas for the back include the butterfly, cobra, tree, and alternating cat/cow.


Pilates is loved by professional dancers because it improves both strength and flexibility within safe parameters. An added benefit for your back is that Pilates boosts your core strength, which helps take the stress off your back muscles. It’s best to learn Pilates from a certified instructor first before you try doing it on your own.

Tai chi

Tai chi is an ancient Chinese martial art that looks a bit like performing graceful martial arts forms in slow motion or underwater. People do tai chi in China well into old age, and it’s very gentle on the back. In fact, some research shows it’s helpful for arthritis of the back. It’s ideal for improving balance and subtly improving strength over the entire body, including the core.


As long as walking doesn’t aggravate your back pain, it can be beneficial, including by promoting better circulation. A few tips for success:

  • Start with shorter distances and work up to longer ones.
  • Consider walking in loops, so if your back pain flares up, you won’t have a long, uncomfortable return trip home.
  • Stick to relatively flat surfaces with few uphills and downhills.
  • Reduce impact by wearing well-made walking shoes and walking on a softer surface (grass, not asphalt).
  • If impact bothers your back, try walking in a swimming pool instead.
  • Add more core and upper body exercise by using Nordic walking poles.
  • Stay hydrated, as dehydration can exacerbate back pain.


Because of the buoyant effect of water, swimming is usually a pain-free way to exercise. You can still get a solid cardio workout and build strength. Swimming is also great for loosening joints that get cramped by our everyday activities. Avoid strokes that irritate your back, and if necessary, work with a swim coach to make sure your form is correct.

Water aerobics

The same thing that makes swimming so good for your back applies to water aerobics too. If taking a class makes you feel like too much of a senior citizen in your 30s, 40s, or 50s, do some exercises on your own in the pool. You can also try aqua jogging, which is jogging in deep pool water wearing a special flotation vest or belt.

Conventional Treatments When Exercise Doesn’t Work

If exercise doesn’t make your back pain better, you may head to the doctor’s office for help. However, outside of physical therapy, there’s little from conventional treatments that will help you without either risk or only temporary relief (which can get expensive over the years). Here’s why:

  • Acupuncture – must be continued on a regular basis and may not be covered by insurance
  • Chiropractor – requires regular appointments and also not usually paid for under most health insurance policies
  • Massage – again, needs regular appointments for efficacy and isn’t usually covered by insurance
  • Over-the-counter (nonprescription) medications – costly over time and carry risks of gastric complications, high blood pressure, and increased risk of cardiovascular events (heart attack and stroke)
  • Prescription medications – more costly, even when only paying an insurance copayment, and have dangers of addiction, as well as many negative side effects
  • Cortisone injections – last about three to eight weeks but cannot be repeated multiple times when they wear off
  • Surgery – as well as the expense, has high risks of complications during anesthesia and recovery, with no guarantee of pain relief afterwards

An Alternative Treatment for Back Pain

Conventional treatments for back pain have left patients frustrated and sometimes worse off than they were before, until recently. A new branch of medicine has become mainstream for the treatment of joint problems and back pain: regenerative medicine.

At RegenerWave Clinic , we use regenerative medicine as part of our holistic approach to health and wellness, along with nutrition, gut work , and hormone therapy . Our patients like it because it uses the body’s natural healing mechanism, making it safer and longer-lasting than conventional treatments.

We inject exosomes, which are similar to stem cells, into the joint where you’re experiencing pain. The exosomes trigger the body to start healing by reducing inflammation, relieving pain, and even regrowing lost tissue where necessary. The cells that are called to the healing process then renew over and over again, so after several treatments, you may be able to go months or years without another session.

Is regenerative medicine the right solution for your persistent back pain that hasn’t responded to exercise? A single consultation with RegenerWave Clinic can let you know. We discuss your medical history, perform a physical exam, and take images to get a clear picture of the cause of your back pain. Next, we formulate a customized treatment plan together to address your unique back problems as well as any other health concerns you may have.

To set up your first appointment with RegenerWave Clinic, call us at 954-510-3150. You can also feel free to reach out online with your questions. Don’t suffer from back pain when innovative treatments are available right now! Get in touch today.

Dr. Rodriguez

Dr Rodriguez

Our mission is to help patients take complete control over their lives. Whether it’s feeling confident in their appearance or living pain-free…we have helped THOUSANDS in our community fulfill their potential.

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