Traditional Medicine Recommends: Exercises and Remedies to Relieve Spinal Pain
Between the vertebrae of the spine there are discs, which allow the spine to move flexibly and absorb shocks. However, in today’s modern life, a sedentary lifestyle, frequent lifting of heavy objects, or any kind of injury may cause displacement of these discs, leading in turn to disorders such as a herniated disc, which is one of the most common causes of spinal pain (though by no means the only one). Such a condition can develop in any part of the spine: cervical (neck), thoracic (mid‑back), or lumbar (lower back).
Treatment for this condition can be done by surgery, but also through conservative methods. The conservative (non‑surgical) approaches include medicinal herbs, acupuncture, massage, and especially therapeutic exer
cises. In this article we will focus on that last part: how to use exercises and folk remedies to help treat or ease spinal pain.
Therapeutic exercises are among the safest ways to treat back pain, especially for older people who do not wish to undergo surgery. Because pain is the key symptom of this condition, one should remember that physiotherapy exercises should generally be started only after the acute pain has subsided, or at least when it is tolerable, so as not to worsen the condition.
Exercises for Spinal Health and Pain Relief
Below are several exercises, many affirmed by physiotherapy literature or traditional practice, which can help relieve spinal pain, strengthen the muscles that support the spine, improve flexibility, and prevent further damage.
Important: Before trying any of these, especially if you have severe pain, numbness, tingling, or other warning signs, consult a healthcare professional. Always start gently, and stop any movement that increases pain or causes new symptoms.
Pelvic Tilt
Lie on your back with knees bent, feet flat on the floor, arms by your sides.
Tighten your abdominal muscles, pull your belly button in, and gently press your lower back into the floor by tilting your pelvis upward.
Hold for 5‑10 seconds, then release.
Repeat 10‑15 times.
This exercise strengthens the core (abdominal) muscles and helps support the lumbar spine. weak core muscles often contribute to lower back pain.
korbaspineclinic.com
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The Times of India
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Glute Bridges
Lie on your back with knees bent, feet hip‑width apart on the floor.
Press your feet firmly, engage your glutes and core, and lift your hips toward the ceiling so that your shoulders‑hips‑knees form a straight line.
Hold for a few seconds, then lower down slowly.
Repeat 10‑15 times.
This strengthens the glutes, lower back, and hamstrings, which helps reduce strain on the spinal discs.
drchandrilchugh.com
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Knee‑to‑Chest Stretch
Lie on your back, one knee bent, foot flat.
Bring one knee up toward your chest, using both hands behind the thigh or knee.
Hold for 20‑30 seconds, then switch legs.
Repeat 2‑3 times per side.
This helps relieve tension in the lower back and hips.
The Times of India
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Cat‑Cow Stretch
Begin on all fours, hands under shoulders, knees under hips.
Inhale as you arch your back (dropping belly toward the floor and lifting head/tailbone—Cow pose).
Exhale as you round your spine (tucking chin to chest, drawing belly button toward spine—Cat pose).
Move slowly, coordinating with breathing, repeat for several cycles.
This increases spinal mobility, relieves stiffness, and improves flexibility.
Oak Street Health
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Cleveland Clinic
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Child’s Pose (from Yoga)
Kneel on the floor, big toes touching, knees apart (width comfortable).
Sit back onto your heels and lean forward, stretching your arms in front of you (or alongside your body, depending on flexibility). Let your forehead rest on the ground or a pillow if needed.
Hold this position for 20‑30 seconds or longer, breathing deeply.
This gently stretches the spine, hips, and glutes; helps decompress the back, and relaxes tight muscles.
drchandrilchugh.com
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korbaspineclinic.com
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Trunk Rotation Stretch
Lie on your back with knees bent, feet flat.
Keeping shoulders on the floor, gently let both knees fall to one side, turning your head in the opposite direction if comfortable.
Hold a stretch in the lower back and waist, then return to center. Repeat on the other side.
Do 10‑20 repetitions on each side.
Helps as a gentle mobility exercise for the lumbar spine.
sutterhealth.org
Bird‑Dog
Begin on hands and knees.
Extend one arm forward, simultaneously extending the opposite leg backward. Keep the spine neutral, avoid sagging or arching the back.
Hold for a few seconds, return to starting position, then switch sides.
Do 8‑10 repetitions per side.
Good for strengthening deep core muscles and stabilizing the spine.
korbaspineclinic.com
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Folk Remedies and Traditional Baths
In traditional medicine (for example in rural or herbal practices), besides exercises there are baths and infusions believed to relieve spinal and joint pai
n. Below are a couple of such remedies mentioned, along with additional context and suggestions.
Remedy 1: Powdered Begkondara (“ბეგქონდარა”) Infusion Bath
Traditional recipe: Prepare 0.5 kg of powdered begkondara (a plant whose local name is “ბეგქონდარა”) as an infusion. Boil it for 30 minutes, then let it sit (“rest”) for another 30 minutes.
Add this infusion to a bath, and soak for 20‑30 minutes.
According to folk tradition, this helps with diseases of the joints and spine and can be used to relieve spinal pain.
Note: I was not able to locate scientific studies confirming the plant “begkondara” under that exact name, so if using this remedy, ensure the plant is identified correctly, is non‑toxic, and you are not allergic. Traditional plant names can vary regionally.
Remedy 2: Birch Bark or Birch Twigs Decoction Bath
Use 200‑300 g of birch bark or birch twigs. Boil in water for 30 minutes, then allow to cool (same time), and add to a bath.
Take the bath for 20‑30 minutes.
Use this method with each bath (regularly) for treating spinal pain according to folk practice.
Birch bark has been used in many cultures as an herbal remedy. It contains components like tannins, flavonoids, and other compounds that have anti-inflammatory, analgesic (pain relieving) and soothing properties. Birch bark/leaf preparations are used traditionally for muscle aches, skin irritation, rheumatism.
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Putting It All Together: How to Use Exercises + Remedies Safely and Effectively
To maximize benefit and minimize risk, here are guidelines for using both exercises and folk remedies together:
Assess Your Condition & Pain Level
During acute flare‑ups (very severe pain, radiating pain, numbness), prioritize rest, pain control, gentle movement, and consult a healthcare professional.
Begin exercises only when pain allows — often after using some pain management (rest, heat/cold, gentle stretches).
Consistency Over Intensity
Regular, gentle practice is more effective than occasional intense efforts.
Start with few repetitions, short durations (say 5 minutes), and gradually increase.
Warm Up Before Exercising
Gentle walking, heating pad, warm shower can help relax muscles.
Warm muscles respond better, reduce risk of strain.
Combine Stretching + Strengthening
Stretching loosens tight muscles/fascia (hamstrings, hips, lumbar area).
Strengthening exercises (glutes, core) help stabilize vertebrae and discs.
Use Remedies as Adjuncts
Use herbal baths (like birch or “begkondara”) on rest days, or after light exercise to relax muscles and reduce inflammation.
The warmth of a bath improves blood flow and helps the herbs penetrate.
Maintain Good Posture & Avoid Aggravating Activities
Avoid heavy lifting, twisting while lifting, long hours sitting without support.
Use ergonomic chairs, sleep on a supportive mattress.
Monitor for Worsening Symptoms
If pain worsens, becomes severe or radiates to legs (sciatica), causes weakness or numbness, seek medical attention.
Discontinue any remedy or herb if you experience allergic reactions or skin irritation.
Why These Methods Help
The intervertebral discs cushion the vertebrae. When they bulge or herniate, they press on nerves, causing pain. Strengthening muscles reduces load on the discs.
Gentle movement and stretching help promote blood flow, reduce stiffness and inflammation.
Herbal baths or infusions often carry anti‑inflammatory, analgesic and soothing compounds that can help relax muscles and reduce swelling or irritation.
Traditional medicine recognizes the mind‑body connection: reducing stress, relaxing the body, warming the joints helps overall healing.
Summary
Traditional medicine offers both exercises and folk remedies for alleviating spinal pain:
Exercises include pelvic tilts, glute bridges, knee‑to‑chest stretch, cat‑cow stretch, child’s pose, trunk rotation, and bird‑dog — all focused on strengthening, stretching, and stabilizing spine‑supporting structures.
Remedies such as herbal baths made with birch bark or local plants like “begkondara” provide relief through anti‑inflammatory, analgesic, and soothing effects.
When used together — gentle, consistent exercises plus soothing remedies — these traditional methods can significantly reduce spinal pain, improve mobility, and help prevent further degeneration or injury. Always use caution, and balance natural methods with professional medical advice when needed.
