Most people will experience some type of back pain in their lives and this is increasing with more people spending long periods sat at a desk or computer.
When it comes to managing back pain in addition to seeing a chiropractor or other physical therapist, strengthening and cardiovascular exercises can be beneficial to everyone. The types of exercises depend largely on the type of back pain experienced. If you have back pain that feels worse when you are sat down or bent forward, then your back is flexion intolerant. If it feels worse when you are stood up, walking or leaning backwards, then your back is extension intolerant.
That being said, there are some exercises that you can do at home that can help with both rehabilitation and strengthening your back. Strengthening your trunk muscles can help alleviate back pain. Regular stretching and balance training can help too.
One important thing to remember is to listen to your body. If these movements cause discomfort or make your back feel worse, stop immediately. Only hold the poses for as long as the exercise states, and don’t push yourself too far. If something doesn’t feel right, you may not be ready for it. You can also try modifications of the same exercise. Before you try to start any exercise regime, be sure to speak with your chiropractor to make sure it is tailored to your individual needs
Exercises to Help Back Pain
- Pelvic Tilt
- Cat/Camel
- Hip Flexor Stretch
- Lumbar Rotation
- Supine Bridge
- Supine Twist
Lie on the floor. You can start with your legs straight or with your knees bent. Whichever way is most comfortable for you and easier on your back is okay. Pull your knees into your stomach and then slowly drop your knees to your left. Make sure to keep your hips and shoulders in alignment. Hold this position for at least 20 seconds.
Return your knees to the centre, and then drop them to your right. You can repeat this stretch as many times as you need to.
- Knee to Chest
- Bird Dog
- Modified Cobra
- Child’s Pose
For this stretch, lie on flat on the floor. Put your feet flat on the floor and bend your knees. Press the small of your back into the floor, tilting your pelvis up slightly. Hold this position for at least 10 seconds and then release.
Start on your hands and knees. Relax your neck. In this position, round your spine. You should feel the stretch in the upper, middle, and lower parts of your back. Hold this position for as long as you want. Release the stretch and return to the starting position. Then press your belly towards the floor, pull your shoulder blades together for 5 seconds. And then release the stretch and return to the starting position.
To do this stretch, start by kneeling on your right knee. With your left foot flat on the floor in front of you, make sure to keep your spine straight. Put your hands on your hips and push your hips forwards. Only go as far as you are comfortable going. If it starts to hurt, move back. Hold this position for at least 20 seconds, then switch legs.
For this stretch, get on the floor and lay on your back. Bend your knees and bring them together. Your feet should be flat on the floor so the lower half of your body should resemble a 90-degree angle.
With both knees together, slowly lower them to your right side. Lower your knees all the way to the ground or as low as you can go. Hold the stretch for at least 10 seconds. If you can hold it longer, that is better but don’t push yourself. Return your knees to the centre and then do the same thing on the other side.
For this stretch, lie on your back. Your feet should be on the floor, and your knees should be bent. Rest your arms by your sides with your palms flat on the floor. While pressing your heels into the floor, lift your hips into the air as high as you can. Hold this position for 5 seconds, and then lower your hips back onto the floor.
Lie on the floor with your knees bent. Make sure your feet are on the floor. Take one knee and bring it up to your chest. Make sure to keep your other foot flat on the floor. If it feels better to have your other leg straight, then that is okay too.
Hold this position for at least 15 seconds. Don’t let your lower back come up off the floor. Lower your leg and then repeat these steps with the other one.
Start on your hands and knees. Make sure that your hands are positioned directly beneath your shoulders. And your knees are directly under your hips. Squeeze your abs while extending your left arm forward and your right leg back. Your extended arm and leg should be level with your torso. Hold this position for a long as you can or at least until the count of 10. Lower your leg and arm and then do the same thing with the opposite arm and leg.
For this stretch, lie face down on the floor. Keep your arms and legs fully extended. With your elbows bent, put your hands flat on the floor. Your hands should be level with your chest. Press down on the floor and lift your upper body. Keep your neck straight. Your pelvis should be flat on the floor.
Hold this position for at least 10 seconds. Lower your upper body back down to the floor. Rest for 5 seconds and then repeat. You can go as slowly as you need to.
When you lift your upper body off the floor, only go as high as you can manage.
This well-known yoga pose is a great way to stretch your lower back.
Get down on the floor on your hands and knees. Your knees should be a little wider than your hips. Turn your toes inward just enough for them to touch. Then push your hips back until your butt rest on the heels of your feet.
When you are comfortable in this position, extend your arms. Allow your head to fall forward.
Relax your head and your neck. Hold this position for at least 10 seconds.
These exercises can be used in conjunction with seeing a chiropractor or other physical therapist. If you have a job that requires you to sit for long periods of time, be sure to get up regularly and do some stretching or take a short walk. Even if it’s only for a few minutes. This could help reduce stiffness.
If your back pain gets worse and is not easing up, consider seeing a chiropractor or other physical therapist. Home stretches can help, but if there is a serious problem or the pain persists, it is best to see a professional.