Best exercises for Lower Back Pain
Lower back pain is the most common musculoskeletal presentation we as
physiotherapists see within our clinic. So common that 80% of adults experience
back pain at some point in their life.
Here are five simple exercises that can help manage and prevent lower back
1 . Childs pose
Starting position: Kneel on all fours, with your knees inder your hips and hands
under your shoulders. Try to keep you back and neck fairly straight, and don’t
lock your elbows.
Action: Slowly move your bottom back towards your heel. Hold the stretch for
one deep breath and return to the starting position.
Repeat 8 to 10 times
Avoid pushing right back onto you heels if you have a knee problem
Use the assistance of a mirror to ensure you are in the correct position
2 . Knee rolls
Start Position: Lie on your back. Keep your knee bent and together. Keep your
upper body relaxed and chin gently tucked in.
Action: Roll your knee to one side, keeping both shoulders on the floor. Hold the
stretch for 5 secondas and return to the starting position.
Repeat 8 to 10 times, alternating the sides.
3 . Back Extensions
Start position: Lie on your front and rest on your forearms, with your elbows
bent at your sides. Look towards the floor and keep your neck straight.
Action: Keeping your neck straight, arch your back up by pushing down on your
hands. Ensure movement is controlled and gentle when repeating the
Repeat 8 to 10 times.
Tips: Keep your hips on the floor
4 . Pelvic tilt
Start Position: Lie on your back. Bend your knees, keeping your feet straight
and hip width apart. Keep your upper body relaxed and your chin gently tucked
Action: Gently flatten your lower back into the floor. Now tilt your pelvis
towards your heels until you feel a gentle arch in your lower back and return to
the starting position.
Repeat 10 to 15 times, tilting your pelvis back and forth in a slow rocking
Keep your neck and shoulders relaxed
5 . Deep abdominal strengthening
Start position: Lie on your back. Bend your knees, keeping your feet straight
and hip-width apart. Keep your upper body relaxed and your chin gently tucked
Action: Gently pull in your low abdomen (the area between your tummy button
and pubic bone) avoid holding your breath. Very gradually peel your spine off
the floor starting from the base of your spine. Elevate until your shoulders, hips
and knees are in line.
Hold for 5 seconds and slowly return to the floor. On repeating the exercise
make your you reset the lower abdomen.
Repeat 10 times.
This is a slow, gentle exercise – don’t try to tense your muscles too quickly or too
hard. This is not an exercise to recreate a 6 pack.
Make sure you don’t tense up through the neck, shoulders or legs
You must remember these are five very helpful exercises to look after your back
but may not be specific enough for your presentation.
For further guidance and assistance in caring for you back pain or fending away
back problems please don’t hesitate to contact us at the Markland Clinic.