Why Movement Is the Best Medicine for Back Pain
It sounds counterintuitive, but rest often makes back pain worse. When you stop moving, the muscles supporting your spine weaken, your joints stiffen, and pain increases. Gentle, regular movement does the opposite — it brings blood flow to tight muscles, strengthens your core, and restores the flexibility your spine needs.
Stephen Jepson has been teaching this principle for decades. At 93, he moves every single day — not because he has to, but because movement is what keeps him feeling strong and pain-free. His approach is simple: start gentle, stay consistent, and let your body tell you what it needs.
The 6 Exercises That Help Most
Cat-Cow Seated
Sit tall in a sturdy chair with feet flat on the floor. Inhale and gently arch your back, lifting your chest toward the ceiling (cow position). Exhale and round your spine, tucking your chin toward your chest (cat position). Move slowly and smoothly between the two positions.
Repeat 8-10 times. This warms up the entire spine and releases tension in both the upper and lower back.
Pelvic Tilts
Lie on your back with knees bent and feet flat on the floor. Gently press your lower back into the floor by tightening your abdominal muscles — imagine flattening the curve of your lower back. Hold for 5 seconds, then release.
Repeat 10 times. Pelvic tilts are one of the most recommended exercises for lower back pain because they strengthen the deep core muscles that support your spine.
Knee-to-Chest Stretch
Lying on your back, bring one knee toward your chest and hold it gently with both hands. You should feel a comfortable stretch in your lower back and hip. Hold for 15-20 seconds, then slowly lower and switch legs.
Repeat 3 times per side. This stretch releases the muscles along the lower spine and helps relieve compression.
Seated Twist
Sit upright in a chair with your feet flat. Cross your arms over your chest. Slowly rotate your upper body to one side, looking over your shoulder. Hold for 10 seconds, feeling a gentle stretch through your mid and lower back. Return to center and rotate to the other side.
Repeat 5 times each direction. Spinal rotation keeps the joints between your vertebrae mobile and reduces stiffness.
Bird-Dog Modified
Start on your hands and knees. Slowly extend one arm forward while extending the opposite leg straight back. Hold for 5 seconds, keeping your back flat and your core engaged. Return and switch sides. If this feels too challenging, start by extending just an arm or just a leg.
Repeat 6 times per side. The bird-dog strengthens the muscles along your entire spine and improves balance — two things that directly reduce back pain.
Wall Stretch
Stand facing a wall with both hands flat at shoulder height. Step one foot back about 18 inches and lean gently into the wall, keeping your back straight. You should feel a stretch through your back, hips, and calves. Hold for 15 seconds, then switch legs.
Repeat 3 times per side. This stretch elongates the entire posterior chain — the muscles from your calves through your back that often tighten with prolonged sitting.
When to Stop
Mild discomfort during stretching is normal — pain is not. Stop immediately if you experience sharp or shooting pain, pain radiating down your legs, numbness or tingling, or sudden weakness. These could signal a more serious condition that needs medical attention. Always listen to your body and consult your doctor if you are unsure.
See These Exercises Demonstrated by Stephen Jepson
Watch Stephen — age 93 — walk you through his complete movement program. Back exercises, core strengthening, balance training, and more. One purchase, lifetime access.