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EXERCISES FOR LOWER BACK PAIN

Bed rest used to be advised to help a bad back, but it's now known that people who remain active are likely to recover more quickly, according to NHS Choices.

This may be difficult at first, but don't be discouraged – your pain will start to improve eventually. Consider taking painkillers if the pain is stopping you from carrying on as normal. 

Going back to work will help you return to a normal pattern of activity and may distract you from the pain.

Below are exercises, from physiotherapist Nick Sinfield, that you can do to help reduce any lower back pain including tension, stiffness and soreness. 

When starting out, go gently to get used to the movements and work out how far you can go into each position without feeling pain. Aim to do this routine at least once a day if the pain allows. 

You can complement this routine with walking, cycling and water-based activities.

Seek medical advice before starting these back pain exercises, and to stop immediately if you feel any pain.

Bottom to heels stretch 

Start position: Kneel on all fours, with your knees under hips and hands under shoulders. Don't over-arch your lower back. Keep your neck long, your shoulders back and don't lock your elbows.

Action: Slowly take your bottom backwards, maintaining the natural curve in the spine. Hold the stretch for one deep breath and return to the starting position.

Repeat 8 to 10 times.

This bottom to heels exercise stretch and mobilise the spine

This bottom to heels exercise stretch and mobilise the spine

Tips:

  • Avoid sitting back on your heels if you have a knee problem
  • Ensure correct positioning with the help of a mirror
  • Only stretch as far as feels comfortable

Knee rolls  

Start position: Lie on your back. Place a small flat cushion or book under your head. Keep your knees bent and together. Keep your upper body relaxed and your chin gently tucked in.

Action: Roll your knees to one side, followed by your pelvis, keeping both shoulders on the floor. Hold the stretch for one deep breath and return to the starting position.

Repeat 8 to 10 times, alternating sides.

Knee rolls also work by stretching and mobilising the spine

Knee rolls also work by stretching and mobilising the spine

Tips:

  • Only move as far as feels comfortable
  • Place a pillow between your knees for comfort

Back extensions

Start position: Lie on your stomach, and prop yourself on your elbows, lengthening your spine. Keep your shoulders back and neck long.

Action: Keeping your neck long, arch your back up by pushing down on your hands. You should feel a gentle stretch in the stomach muscles as you arch backwards. Breathe and hold for 5 to 10 seconds. Return to the starting position.

Repeat 8 to 10 times.

Don't bend your neck backwards when carrying out this back extension move

Don't bend your neck backwards when carrying out this back extension move

Tips:

  • Don't bend your neck backwards
  • Keep your hips grounded 

Deep abdominal strengthening

Start position: Lie on your back. Place a small, flat cushion or book under your head. Bend your knees and keep your feet straight and hip-width apart. Keep your upper body relaxed and your chin gently tucked in.

Action: As you breathe out, draw up the muscles of your pelvis and lower abdominals, as though you were doing up an imaginary zip along your stomach. Hold this gentle contraction while breathing from your abdomen for 5 to 10 breaths, and relax.

Repeat 5 times.

These exercises strengthen the deep supporting muscles around the spine

These exercises strengthen the deep supporting muscles around the spine

Tips:

  • This is a slow, gentle tightening of the lower abdominal region. Don't pull these muscles in using more than 25% of your maximum strength
  • Make sure you don't tense up through the neck, shoulders or legs

Pelvic tilts 

Start position: Lie on your back. Place a small, flat cushion or book under your head. Bend your knees and keep your feet straight and hip-width apart. Keep your upper body relaxed and your chin gently tucked in.

Action: Gently flatten your low back into the floor and contract your stomach muscles. Now tilt your pelvis towards your heels until you feel a gentle arch in your lower back, feeling your back muscles contracting and return to the starting position.

Repeat 10 to 15 times, tilting your pelvis back and forth in a slow rocking motion.

Pelvic tilts are recommended to stretch and strengthen the lower back

Pelvic tilts are recommended to stretch and strengthen the lower back

Tips:

  • Keep your deep abdominals working throughout
  • Don't press down through the neck, shoulders or feet

Modification: Place one hand on your stomach and the other under your lower back to feel the correct muscles working.

Source: NHS Choices 

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