EXERCISES FOR BACK PAIN

In my last post I spoke about how Pilates can help with back pain. 

Today I want to share some simple strengthening and stretching exercises that, if done consistently, may help prevent back pain and can also provide some relief.

What I love most about these exercises is that you need no equipment at all and they can be done almost anywhere.  

These are just some of the exercises that are most commonly recommended to help prevent and decrease back pain. They strengthen the core muscles which support the back, teach better alignment and posture and they also provide a much needed stretch to tight back muscles.

A few points to note before we start 

• If you're suffering with back pain it's best to talk to your doctor before starting any exercise program.
• Your abs and back muscles work together as a team.  It's vital that you engage your abs to support your back during all these exercises.
• Think about keeping your neck long and your shoulders pulled down and away from your ears at all times.
• Think about your alignment.  Focus on keeping your shoulders and hips even as you move through the exercises.
• Pilates is all about slow controlled movements.  Perform the exercises mindfully. Stay in control, go slow, be gentle, and don't do anything that hurts.

STRETCHING EXERCISES

Stretching exercises can be done every single day no matter where you are.  Stretching relaxes your muscles and increases blood flow and nutrients to your muscles which will help prevent injury and also help with pain relief.
Hold each exercise for 15 - 20 seconds and repeat daily for best results.

LOWER BACK STRETCH

• Pull one knee into your chest until you feel a stretch in your bum and lower back muscles.
• Repeat on the other side.
• Repeat the exercise pulling both knees to the chest at the same time.

HAMSTRING STRETCH

• Lie on your back and support your thigh behind your knee.
• Slowly straighten your knee until a stretch is felt on the back of your thigh.
• Repeat on the other side.
• Don't worry if you have difficulty catching your leg, most people do.  You can still do the stretch by folding a belt, towel or resistance band around the sole of your foot.

GLUTE STRETCH

• Lie on your back and cross your right leg over your left leg.
• Gently pull your left knee towards your chest until you feel a stretch in your right butt cheek.
• Repeat on the other side.  

QUAD STRETCH

• Lie on your right side and pull the heel of your left leg towards your bum while keeping your knees together until you feel a stretch in the front of your thigh.
• Repeat on the other side.
• If you have difficulty catching your foot use a towel or catch your shoe laces instead.

CAT COW STRETCH

• Kneel on the floor with your knees under your hips and your wrists under your shoulders.
• Keeping your belly pulled in to your spine tuck your chin in to your chest and arch your back up into cat stretch.
• Then tilt your head to the ceiling and arch your back down in to cow stretch.
• Focus on stretching your spine.
• Repeat 6 - 10 times. 

CHILDS POSE

• Kneel on the floor with your knees and ankles together.
• Slowly press your bum towards your heels while walking your hands away in the opposite direction.
• Press your chest towards the floor and walk your hands away as far as you can.
• Focus on stretching the muscles in the back.

STRENGTHENING EXERCISES

BREATHING AB EXERCISES

• Sit, or lie down with good posture ensuring that you have a small curve in your back.
• Place your hands just below your ribs and breathe in through your nose pressing your ribs into your hands as your chest expands.
• Allow the air to pass from your chest to your belly by allowing your belly to expand.  Feel your belly press against your fingers as your belly expands.
• Breathe out through your mouth.
• Keep your shoulders and chest relaxed. 
• Once you get the breathing right you can add some ab exercises.  Simply pull your belly button towards your spine and continue to perform 6 breaths while keeping your abs contracted.
• You can do this at any time, while sitting in the car, at your desk or even while standing in a queue, just be sure to maintain good posture throughout. 

PELVIC FLOOR EXERCISES

The pelvic floor muscles play an important part in supporting the back.  These are the muscles that control the flow of urine when you go to the loo. 

• Tighten your bum muscles and imagine you are trying to stop the flow of urine.  As you do this you'll feel your pelvic floor muscles working.
• Hold the contraction for 6 seconds and repeat 6 - 10 times.
• This can be done anytime or anyplace as often as you can throughout the day. 

SQUATS

Squats work the thigh and bum muscles.  Strong thigh and bum muscles support the back and will also improve how the back muscles perform.  Always work  to your level of ability.

• Sit at the edge of a kitchen chair with your feet hip distance apart and flat on the floor.
• Place your hands on your thighs.
• Slowly lean forward from the hips, keeping your back straight.
• Stand up and slowly sit down again focusing on engaging the thigh and bum muscles.
• Repeat 6 - 10 times
• As this becomes easier try to do it without using your hands.
• As this gets easier try to do it without sitting on the chair.

SINGLE LEG LIFT

• Lie on your back with your feet hip distance apart and your ankles under your knees.
• Pulling your belly towards your spine and keeping your pelvis still slowly lift your right knee above your right hip.  
• Slowly lower the leg keeping the belly pulled in and repeat on the other side.
• Repeat on the left.

BACK EXTENSION

• Lie on your belly keeping both hips pressed into the floor and your belly pulled away from the floor.
• Stretch your arms out in front with your forearms close to your ears.
• Focus on using your back muscles to slowly lift and lower your right arm followed by your right.
• Keeping your arms on the floor slowly lift and lower your right leg followed by your left leg.
• Keep your belly pulled away from the floor throughout and keep your glutes relaxed.
• Repeat 6 times.
• As this gets easier and you start to gain strength in your back muscles you can lift and lower the right arm and left leg at the same time and then lift the left arm and right leg.
• Think about stretching your body from fingers to toes while working your back muscles.

SUPERMANS

• Kneel on the floor with your knees under your hips and your wrists under your shoulders.
• Pull your belly towards your spine to support your back.
• Slowly lift and lower your right leg and think about stretching your leg while keeping your trunk rigid. 
• Repeat on the left leg.
• With both knees on the floor slowly stretch the right arm out in front pressing your fingertips away from your shoulder keeping your belly pulled in.
• Lower your right arm to the floor and repeat on the left.
• Repeat 6 times.
• As you gain strength you can lift and stretch the opposite arm and leg at the same time being sure to keep the hips and the shoulders rigid.

I really cannot recommend these exercises highly enough.

Give them a go for a few weeks and see how you get on.

If you'd like information on any of my classes then please feel free to message me, I'd love to hear from you ✌