Back Exercises

Top Back Pain Exercises

With the help of one of our Senior Physiotherapists, Emma Cranfield, we have compiled six simple exercises that can be performed to strengthen your core and back muscles so that back injury and spinal degeneration can be minimised. 


Extension in lying / Cobra - good exercise for reversing the curve of sitting

    • Lie on your front with arms at chest height.
    • Push your arms as straight as possible.
    • At the top of the movement breathe out and let your hips relax, hold for 2-3 seconds.
    • Repeat 10-12 repeats
    • This is a good exercise for reversing the curve of sitting
    Lying Cobra Lying Cobra

     

     


    Hip twist level 2 – good exercise for spinal mobility


      • Position yourself on your back, squeezing a small cushion between your knees.
      • Allow your knees to roll to the side as far as they can comfortably go.
      • Gently look the opposite way to increase the stretch.
      • Hold the stretch whilst you breathe in.
      • Bring the knees back to the centre position allowing your stomach muscles to initiate the movement.

       

       Hip TwistHip Twist


       

      One leg stretch – good exercise for spinal strength and stability

        • Position your pelvis in a level position.
        • Draw your belly button towards your spine.
        • Keep this good pelvic position whilst you straighten one leg away from you.
        • Breathe out to send the leg away and breathe in to return it back.

        One Leg StretchOne Leg Stretch

         


         

        Shell stretch / Childs Pose –good for lumbar and thoracic mobility, these areas both get stiff with prolonged sitting or driving

          • Position yourself on your hands and knees.
          • Place your hands in front of your shoulders.
          • Gently lean your weight onto your knees and heels.
          • Feel the stretch in your spine and shoulders.
          • Hold long enough to relax and enjoy the stretch.

        Shell StretchShell Stretch

         

        Shoulder bridge – good exercise for mobility and stability of the spine

          •  Start with your pelvis level.
          • Flatten your back into the mat and squeeze your buttocks.
          • Visualise your spine as a row of beads and lift up bead by bead until you are resting on the shoulder blades. Hold this while you breathe in.
          • Breathe out as you lower the pelvis / spine back to the mat bead by bead.

         

         Shoulder BridgeShoulder Bridge


         

        6Hip twist / Bent knee fall out – good exercise for spinal stability

          • Position your pelvis in a level position.
          • Draw your belly button towards your spine.
          • Keep this good pelvic position whilst you let one leg roll away from you
          • Imagine a drink on top of the opposite knee, try not to spill it.
          • Breathe out as you send the leg away and inhale to return it back.

        Bent Knee Fall OutBent Knee Fall Out
         

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