Exercises for back pain
Exercise is commonly advised as one of the best ways to help prevent and manage most back pain.
The type of exercise you do does not matter as long as you do something and remain active. Some
people find that swimming helps them, others swear by yoga, while many people enjoy walking or
running. The choice of exercise is yours because if you enjoy what you are doing, you will be more
likely to continue and see the benefits
Common exercises beneficial for back pain
Swimming - the water environment takes the strain off joints and
muscles while working out the entire body
Yoga - strengthens core and back muscles and increases flexibility
Pilates - strengthens muscles and the spinal column and promotes
good posture
Exercise programs - provide a cardiovascular workout and all over
body conditioning which includes the back and core muscles.
There are many other exercises that you could do which would be helpful.
Although structured exercises are extremely beneficial, there are also some exercises you can do on
your own at home without specialist equipment that can help to strengthen your back and prevent and
ease back pain.
If you find that any of the exercises exacerbates your back pain, try another one or seek advice from
your GP or health professional. You should, however, expect some minor discomfort after starting an
exercise program, since your body may not be used to exercise.
Useful exercises
Good morning Half or one third squats
Stand with your feet slightly apart Stand with your feet apart
and arms folded in front of your and arms folded in front of
chest your chest
Bend your knees a little and bend Bend your knees until your
your hips to get your back flat and thighs are halfway to being
parallel to the ground while sticking parallel with the ground (one
your bottom out third squats) Return to the upright position
Breathe out on the way down, in Progress to having your thighs parallel to the
on the way up ground (half squat) but never deeper
Repeat 10 times. Breathe out on the way down, in on the way up
Repeat 5 times (gradually increase to 10).
Cat's pose
Arm and leg raise
Arch the back, at the
On the floor, on all fours, place same time, look down
your hands shoulder width apart at the floor
and your knees slightly apart
Then lower the stomach
(arms and thighs should be
towards the floor, hollowing the back while looking
vertical)
up
Stretch one arm forward in front
(If you are pregnant you should not do the second
while stretching the opposite leg out behind
part of this exercise instead keep your back straight
Repeat 10 times. Repeat 10 times.
Arm swings Bent leg side raises
While on the floor on all Position yourself on
fours raise one hand off the floor on all fours
the floor and reach Swing your bent leg out
underneath your body to the side from your hip
as far as you can then return it the middle
On the return, swing the arm out to the side as far as Repeat 10 times (do the same with the other leg).
you can, then return to the starting position. Follow
the moving hand with the eyes
Repeat with the other arm
Repeat 10 times.
Back arch
Arm and leg extension Lying face down on the floor,
In an all fours position push up with your arms your
stretch one arm hands placed below your
forward in front, while shoulders
stretching the opposite Keep your pelvis on the floor and only raise your
leg out behind back
Return your arm and leg to original position Repeat 10 times.
Repeat 10 times (do the same with the other leg).
Knee Raises Trunk rotators
While in the all fours position Sitting cross legged, twist your
draw alternate knees to the shoulders around and place
opposite elbow your right hand on the floor
Return to the original position behind you
Repeat 10 times (do the same with the other leg). Place your left arm outside of your right knee and
twist towards the right holding for five seconds,
using your left arm as a lever against the knee
Repeat five times (each side).
Upright rowing
Standing with your feet hip Head, arms and trunk rotation
width apart, arms at your Start with feet hip width
sides, bring your hands apart, hands and arms
up to just below your chin reaching directly forward
At the same time bringing at shoulder level
your elbows up as far as Turn your head, arms and
possible to the side of the shoulders around to the left
head as far as you can go,
Return your arms to your sides bending the right arm
breathing in on the way up, out on the way down across the chest, keeping your hips still
Repeat 10 times. Repeat to the right
Repeat 10 times.
For more information on exercises to help alleviate back pain contact
BackCare or visit www.backcare.org.uk
Information sheets made available by BackCare are provided for information only and should not be considered as medical recommendations or advice. Medical
information is often controversial and continually changing. BackCare is not responsible for errors or omissions in the information. Some of the information may come
from outside of the UK. This means, for example, that some of the drug names may be different, and the sources of help quoted are not available in the UK. Please consult
your GP or Specialist to discuss any specific concerns or if you are considering changing treatment in any way eg adding dietary supplements or different exercise
routines.
© BackCare 2020 / Registered as the National Back Pain Association charity no 256751 / 901-210910-Eurocrat
