Back pain is extremely common and is the reason a lot of people come to our clinics. Often this is a result of poor posture or sitting for too long, too often. The spine is meant to move to stay strong and flexible.
But there are exercises you can do at home to prevent back pain. A few regular stretches can be an effective way to keep your muscles working well. They boost blood flow and circulation and maintain strength and flexibility in your muscles, so you can prevent any strains or injuries.
Here are 7 of our favourite exercises to prevent back pain.
Before starting any new exercise routine, it is worth getting professional advice on how to perform it. At Osteo and Physio we have a team of osteopaths who are well qualified to diagnose problems and advise on how to perform exercises safely and effectively. If your back pain gets worse, do check with one of our expert practitioners for an accurate diagnosis and treatment plan.
Child pose
This is a classic yoga pose that’s great for relieving pain and tension all along your spine, and into your neck and shoulders.
Placing your hands and knees on the floor, sink back through your hips until they are resting on your heels. Fold forward, hinging at your hips and walking your hands out until they stretch in front. Resting your belly on your thighs, extend your arms in front of or beside your body with palms facing down. Hold this pose for up to 1 minute, breathing slowly and deeply.
Pelvic tilt
Pelvic tilts help to build strength in your abdominal muscles, which are foundational to a strong core to support your back.
Lying on your back, with both knees bent and your feet flat on the floor, engage your abdominal muscles to flatten your back against the floor. Hold this position for up to 10 seconds before releasing and relaxing. Try 1-3 sets of 3-5 repetitions.
Knee-to-chest stretch
This stretch relaxes and gently stretches your hips, thighs, and glutes.
Lying on your back, start with both your knees bent and your feet flat on the floor. Then keep your left knee bent or extend it straight out along the floor as you bring your right knee into your chest, supporting it by clasping your hands behind your thigh or at the top of your shinbone. Lengthen your spine down to your tailbone, while avoiding lifting your hips. Gently release any tension and hold this pose for 30 seconds to 1 minute. Repeat on the other side.
Piriformis stretch
Your piriformis muscle is deep in your buttocks. Stretching this muscle can help release pain and tension in your buttocks and lower back.
Lie on your back, keeping both knees bent and your feet flat on the floor. Then rest your right ankle on the base of your left thigh. Next, place your hands behind your left thigh and pull upward towards your chest till you feel a stretch. Hold this position for 30 seconds to 1 minute before repeating on the other side.
Seated spinal twist
This spinal twist stretches your hips, glutes, and back, boosting spinal mobility and stretching the muscles in your abdomen, shoulders and neck.
Sit on the floor, with both legs out in front. Bend your left knee, placing your foot outside your right thigh. Next, place your right arm on the outside of your left thigh. Putting your left hand behind you for support, twist to the left from the base of your spine. Hold this pose for up to 1 minute before repeating on the other side.
Cat-Cow
Cat-Cow is a classic yoga pose that’s effective at stretching your shoulders, neck, and chest.
Come onto all fours and press into your hands and feet as you breathe in and look up to the ceiling. Then breathe out as you tuck your chin into your chest and arch your spine toward the ceiling. Keep doing this motion for 1-2 minutes.
Backbend
The gentle backbend supports you to be both active and relaxed, stretching and strengthening your spine, buttocks, and chest.
Lying on your stomach, place your elbows underneath your shoulders, and stretch your hands out in front, palms facing down. Space your feet slightly apart. Gently engage the muscles in your lower back, buttocks, and thighs while lifting your head and chest. Keep strong in your lower back and abdominals, whilst pressing your pelvis into the floor. Whilst gazing straight ahead, hold this pose for 30 seconds to 1 minute.
