3 Simple Exercises You Can Do At Home To Beat Back Pain

There are some simple back exercises and stretches you can do at home to help ease lower back pain and improve your strength and flexibility.

Aim to do these exercises every day, along with other activities like walking, swimming or yoga.

Your pain should start to ease within 2 weeks and will usually pass in about 4 to 6 weeks.

Exercise 1: Bottom to heels stretch

Start position: Kneel on all fours, with your knees under your hips and hands under your shoulders. Try to keep your back and neck fairly straight, and don’t lock your elbows.

Action: Slowly move your bottom back towards your heels. Hold the stretch for one deep breath and return to the starting position.

Repeat 8 to 10 times.

Tips:

  • avoid going right back onto your heels if you have a knee problem
  • ensure correct positioning with the help of a mirror
  • only stretch as far as feels comfortable

Exercise 2: Knee rolls

Start position: Lie on your back. Place a small flat cushion or book under your head. Keep your knees bent and together. Keep your upper body relaxed and your chin gently tucked in.

Action: Roll your knees to one side, keeping both shoulders on the floor. Hold the stretch for one deep breath and return to the starting position.

Repeat 8 to 10 times, alternating sides.

Tips:

  • only move as far as feels comfortable
  • place a pillow between your knees for comfort

Exercise 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. You should feel a gentle stretch in the stomach muscles. Breathe and hold for 5 to 10 seconds. Return to the starting position.

Repeat 8 to 10 times.

Tips:

  • don’t bend your neck backwards
  • keep your hips on the floor

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