Exercises for the Back Pain

These exercises can help with back pain and other back-related ailments. When exercising, remember to drink plenty of water and leave plenty of space around you to avoid damage. Starting softly and progressively increasing your intensity is a smart suggestion if you’re new to exercising.

Stomach tone

Lie down on your back with your arms at your sides and your head turned to one side. Focus on the area around your belly button as you pull your abdominal muscles together. For a total of five seconds, stay in this position. Rep three more times. Repeat for a total of 10 seconds throughout the day, whether walking or standing. Remember to breathe during this activity!

Pelvic tilt

Lie down with your knees bent on your back. Tighten your stomach muscles to flatten your back on the floor. For a total of five seconds, stay in this position. Rep five more times.

Knee rolls

Lie on your back with your legs bent and your feet together. Hold the position for 10 seconds while rolling your knees to one side and keeping your shoulders flat on the bed or floor. With your knees rolled back, return to the starting position, then swap sides and repeat. Rep the exercise three times on each side.

Knees to chest

Lie on your back with your legs bent and your feet flat on the floor or bed. Raise one knee and use your hands to gently pull it towards your chest. Before relaxing, hold the leg in position for five seconds. Rep the exercise by replacing the opposing knee. Rep the exercise five times on each side.

Buttock tone

Raise one leg behind you while lying flat on your back. Simply raise your bowed knee from the floor. Hold for up to eight seconds in this position. Five times each side should be repeated.

Deep stomach muscle tone

Kneel on all fours with a slight curvature in your lower back. Allow your stomach to relax entirely. To lift your back off the floor, pull the lower portion of your tummy upwards (without arching it). Hold the position for a total of ten seconds. Continue inhaling! Count to ten with your fingers.

Back stabiliser

Kneel with your back straight on your hands and knees. Make a fist in the middle of your stomach. Raise one arm in front of you and hold it there for 10 seconds, keeping your back straight. Keep your pelvis level and avoid turning your body. Each side should be done a total of ten times.

To progress, instead of rising your arm, try lifting one leg behind you.

Leg raise

Lie face down, though moving your head to one side may be more comfortable. Tighten your stomach and buttock muscles while keeping your hips flat on the ground to lift one leg off the floor. Repeat three times, holding for 5 to 10 seconds each time.

Arm raise

Lie down on your stomach, straightening your back. Raise one arm above while tensing your lower abdominal muscles. Hold this position for five seconds before relaxing your arm. Repeat the exercise 10 times with each arm.

Hamstring stretch

Maintain your balance before raising one leg on a chair. To stretch your hamstrings, bend the supporting knee forward while keeping your elevated leg straight. Three times each side should be done.

If you have acute sciatica, be aware that this hamstring stretch may pull on the sciatic nerve, exacerbating the discomfort. Consult a physiotherapist if you’re not sure if this workout is good for you.

One-leg stand

To keep yourself steady, place one hand on a wall or a work table. Raise and bend one leg behind you. Hold your foot in place for 10 seconds on each side, then repeat three times more. Keep your knees and thighs in a straight line.

Deep lunge

Kneel in front of the other, one foot in front of the other. Raise your rear knee while keeping your gaze forward. The position of your hips should be pushed forward. Rep on each side three times, each time holding for five seconds. By maintaining your upper body erect, you can avoid bending or leaning forward.

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