Advanced back pain relief exercises are great for helping to relieve general back pain. They are harder to do, so if you can’t keep proper form while doing them, you may not be ready for them.
If you aren’t ready for these advanced back pain exercises, try my basic back pain exercises.
The first back pain relief exercises are bridges with a band, bridges with ball squeeze, and the dead bug. These are all great for the back and for the core and glutes. Try to keep a pelvic tilt while doing them.
Next are modified plank, prone swimmer, and prone superman. When you are on your stomach in prone, it does a great job of strengthening your core and trunk muscles.
Then there are quadruped exercises including quadruped leg extension, quadruped opposite arm/leg (bird dog), and quadruped same side arm/leg. Try to keep your back in a neutral position for these to get the best work out.
The final back pain relief exercise is seated rows with a band. These are great for your back, upper back, and shoulders.