Sample Back Pain Exercises:

Exercises for recovery and Prevention.

Let's start by looking at sample back pain exercises post-injury.

As stated elsewhere, I do not recommend bed rest when it comes to the treatment of your back pain. Relative rest is of great importance during the first 48 to 72 hours of back pain. However, prolonged bed rest weakens the back and delays healing. Most people who experience back pain from an injury speed up their recovery by maintaining normal daily activity. Continuing normal daily activities is the initial level of exercise that I advise rather than forcing the body to engage in an exercise programme too quickly.

When you keep in motion at this early stage, the complications of bed rest and immobility (weakening of your muscles) can be reduced greatly - enhancing your recovery in the long term.

Understanding your back pain is of great importance at this stage and, with the help of your chartered physiotherapist, the appropriate exercises for your condition can be advised and started at the correct time. On Back exercises, except for gentle movement - a range of movement exercises are best started ONLY once the back pain has resolved. Initially, I advised people to move every part of their body that does not hurt.

The muscles that support your back are activated during all activities, even when sitting or standing, your core muscles support the weight of your body. Therefore, movement of any part of the body will help maintain these muscles during your episode of back pain.

Prior to starting your stretching exercises, warm up with a hot shower which will increase the circulation and loosen the muscles before you start. Heat also eases your back pain which will help you to do the exercises more comfortably. Stretching exercises for the back increase circulation to the muscles and ligaments in the area - all the time enhancing healing. Stretches also relieve tight muscles and back pain and help increase mobility.

Avoid strengthening exercises until your back pain has gone, or until your chartered physiotherapist or doctor has given you the all clear to engage with strength exercises. When you have recovered from your back pain, begin the core conditioning programme to target your core muscles and thus reduce the chance of recurring back pain.

Now, let's move on to a Core conditioning programme.

Warm up exercises before stretching.
I always advise people to warm up before any form of exercise. Ten minutes of walking, exercise bike or even walking on the spot is adequate. The importance of this general warm up is to increase the circulation to the muscles so as to facilitate their ability to perform in both stretching and strengthening movements. This will reduce the likelihood of injury while performing these exercises.

Understanding your back pain and the nature of your back pain is of great importance prior to embarking on an exercise programme. Different back problems respond to different exercises. Certain back conditions will suggest you should not do arching exercises or rotation exercises - therefore, understanding what condition you have prior to doing these exercises is of great importance. Look for this diagnosis from your local chartered physiotherapist or doctor.

a. Lower back stretch 1:

Lie on your back, knees bent, feet flat on the floor.
Flatten the small of your back against the floor, tightening your buttocks and tummy muscles.
Hold for the count of five.
Slowly release.
Repeat ten times.

b. Lower back stretch 2:

Lie on your back, knees bent, feet flat on the floor.
Extend your arms out to the side.
Have your feet and knees hip distance apart.
Inhale deeply.
As you exhale, slowly lower both your knees towards the right side, as close to the floor as you can comfortably go.
Inhale and exhale slowly five times in this position.
As you exhale, slowly bring your knees back to the start position.
Repeat five times towards each side.
You can find more Lower Back Stretches here.

c. Gluteal Stretch:

Lie on your back, knees bent, feet flat on the floor hip distance apart.
Place your hands behind your right knee and gently pull your right knee towards your right shoulder as far as is comfortable.
Hold for the count of 10 then gently return knee to start position.
Repeat five times on each side.

d. Hamstring Stretch: Scoliosis

Lie flat on your back, legs extended onto the floor.
Carefully raise the right leg up and place your hands behind the right knee.
Extend your big toe towards the ceiling.
Imagine your right hip sinking into the floor and your big toe lengthening towards the ceiling.
Aim to have the knee as straight as possible.
Hold for 20 seconds.
Gently and carefully return leg to the original position.
Repeat 5 times on each side.

e. Back Stretch 3:

On all fours, hands under shoulders, knees under hips.
Inhale.
As you exhale, sit your bottom back towards your heels, keeping your hands in a stationary position in front of you.
Allow your head to drop towards your thighs.
Hold this position for 30 seconds.
Gently come back out onto all fours and repeat this process five times.

f. Cobra:

Lie flat on your stomach, forehead on the ground and arms bent with palms down under shoulders.
Push through your hands and extend your upper body upwards.
Your torso will raise, your back will arch.
Inhale 5 times.
Exhale 5 times and then slowly return your torso to the ground.
Repeat 5 times.

Strengthening of your back is a slow process - and I have found that these Pilates sample exercises to be very effective in regaining strong muscles in your back.

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The information on this web site does not replace specific medical advice. It should only be used to complement advice from your doctor. Always seek in-person advice from a doctor or other qualified health provider for your particular condition.