When I asked a physical therapist how to relieve a sore back, she suggested these three exercises to rebalance the upper back, hips, and core

A sore back can creep up on anyone — whether you sit at a desk all day, spend hours on your phone, or push yourself hard at the gym. To get practical, no-nonsense advice, I spoke to a licensed physical therapist about how to ease back discomfort safely. Her answer was refreshingly simple: most back pain comes from imbalance, not weakness, and restoring harmony between the hips, core, and upper back can make a real difference.

Instead of complicated routines, she recommended three targeted exercises that work together to support the spine, improve posture, and reduce strain. The best part? You don’t need fancy equipment or hours of time.

1. Glute Bridge

According to the therapist, weak or inactive glutes are one of the most common contributors to lower back pain. When the hips don’t do their job, the lower back often overcompensates.

To perform a glute bridge, lie on your back with your knees bent and feet flat on the floor, hip-width apart. Gently engage your core and squeeze your glutes as you lift your hips until your body forms a straight line from shoulders to knees. Hold for a few seconds, then lower slowly.

This exercise strengthens the hips and teaches them to share the workload with the lower back. The therapist recommends starting with 10 to 12 controlled repetitions, focusing on slow, deliberate movement rather than speed.
2. Dead Bug

If your core lacks stability, your spine pays the price. That’s where the dead bug comes in — a deceptively simple move that builds deep core control without stressing the back.

Lie on your back with your arms extended toward the ceiling and your knees bent at 90 degrees. Keeping your lower back gently pressed into the floor, slowly lower your right arm and left leg toward the ground. Return to the starting position and switch sides.

The key here is control. The therapist emphasised that the goal isn’t range of motion, but keeping the core engaged and the spine stable throughout the movement. This exercise helps retrain your body to protect your back during everyday movements.
3. Thoracic Spine Rotation (Open Book Stretch)

A stiff upper back can force the lower back to move more than it should, leading to soreness and tension. This gentle mobility exercise targets the thoracic spine, which often becomes tight from prolonged sitting.

Lie on your side with your knees bent and arms extended in front of you. Slowly rotate your top arm open, allowing your chest to turn toward the ceiling while keeping your knees stacked. Pause briefly, then return to the start.

This movement improves upper-back mobility, encourages better posture, and reduces excessive strain on the lower spine.
The Bigger Picture

The therapist stressed that consistency matters more than intensity. Practising these exercises a few times a week can help restore balance, improve movement patterns, and ease discomfort over time.

While persistent or severe pain should always be assessed by a professional, these three exercises offer a smart, accessible way to support your back — by letting the hips, core, and upper back do what they’re meant to do, together.