Exercises for Back Pain


Regular exercises provide excellent respite, especially from lower back pain. When performed correctly under the supervision of a physiotherapy clinic, the exercises help in mobilizing the spine and strengthening the muscles. We look at some simple yet effective stretches and exercises for effective management of back pain.

Bottom to heel stretching

Begin by kneeling on all fours. Place the knees under your hips and the hands under your shoulders. Elongate the neck and push your shoulders back. Now take your bottom towards the back without disturbing the natural spinal curve. Hold this position, take a deep breath and return to where you started. A set of eight to ten repetitions would be ideal for the right impact. Begin with mild stretches and intensify as your body flexes.

The classic half lunge

Keep your feet staggered and stand upright with your left leg in front. Bend the front knee to a right angle and lower the back knee by a few inches from the floor base. Now press the right hip forward and you will feel a stretch along the frontal hip. Hold this position for about 20 to 30 seconds. Change legs and perform a set of five for each.

Child’s Pose

This is a yogic posture that stretches your back and allows muscle relaxation.  Sit on the heels with your knees separated by hip distance. Exhale and bring your upper body down between the thighs. Elongate your hands forwards. You may even join your palms. Hold this position for 30 to 60 seconds.

Pilates and strength training are also excellent for managing back pain. However, it is important to understand that these exercises will result in some initial discomfort. It is always better to do them under the supervision of your physiotherapy clinic. The discomfort will fade away and you will certainly be able to realize the true benefits soon enough.