Lower back pain exercises - Part 1

There are many generic exercises for back pain, most of them are deigned to mobilise your back and strengthen your core or trunk muscles.  Your back (in fact your whole body) is designed to move, so moving it whether you are in pain or not is a good thing.  Obviously pain will restrict your movement as it is an inhibitor to movement and will try to protect an area that is damaged.  Even so, movement will still help!  Here are the common mobility back pain relief exercises, they're simple to do and should only take a few minutes to complete:

Back mobility exercises

Alternate knees to chest

Technique

1. Lie on your back with your knees bent
2. Lift one knee towards your chest and bring your chin towards the knee
3. Go as far as is comfortable

Instruction

1. Perform at least once per day
2. If possible, try 2 - 3 times per day
3. Start with 8 reps x 2 and build up to 12 reps x 4
4. If there is a reaction when you progress, return to your previous level

Pelvic tilts

Technique

1. Lie on your back with your knees bent and slightly apart
2. Have your arms down by your side
3. Keeping the chest and shoulders still and relaxed, arch and flatten the lower back

It is important not to exaggerate the arch in the lower back, at its peak there should only be a small gap between your lower back and the floor.

Instruction

1. Perform at least once per day
2. If possible, try 2 - 3 times per day
3. Start with 8 reps x 2 and build up to 12 reps x 4
4. If there is a reaction when you progress, return to your previous level

Trunk side bends

Technique

1. Sit on a chair and place your hands on your shoulders
2. Keeping your hips still on the chair, the exercise is to bend down from side to side
3. Take the elbows down towards the hips
4. If possible use a broom or stick and place across the shoulders to maintain shoulder positioning
5. Do not lean forwards or arch backwards as you perform the movement, imagine you are performing the movements between 2 sheets of glass, one in front and behind you

Instruction

1. Perform at least once per day
2. If possible, try 2 - 3 times per day
3. Start with 8 reps x 2 and build up to 12 reps x 4
4. If there is a reaction when you progress, return to your previous level