Back Pain Exercises

Simple back exercises for back pain

Warning! Exercises can make you worse so please consult the simple exercise guidance before getting on with them. If you have any doubts, please consult your physiotherapist, other manual therapist or medical practitioner.

These exercises are meant to help you regain loss of movement in the back region and control pain. They are simple and not magical in any way. However, with regular performance, you should find your problems are improved. If you have long term back pain with some disability these exercises may help mobility but may not be very effective against pain.

Do each movement slowly five times, resting a short time in between each set of movements. Do two or three times a day before or after you get a shiatsu massage in your new massage chair. You can increase the numbers over time as you get more confident.

One leg to chest
Lie on your back with your legs straight out. Bend one leg up, pulling your knee up towards your chest with your hands. Alternate sides.
Knee rolling
Lie on your back with your knees bent up and feet flat on the surface. Keep your knees together and roll them steadily from side to side. If you have a lot of mobility you may be able to get your leading knee to touch the surface.
Pelvic tilting
Lie on your back with your knees bent up and feet on the surfaces. Press the small of your back down to the surface and tuck your bottom under. Do not lift your buttocks up, this is a forward and back rocking motion and often tricky to get right.
Hip hitching
Lie on your back with your legs out straight. Shorten and lengthen each leg alternately, pulling up each side above the hip bones. Do this slowly and smoothly, it can be quite aggravating for the back if you go at it too hard and jerkily.
Both knees to chest
Lie on your back, bend one knee and hold on with the same hand then do the same with the other leg. Pull both legs up towards the chest, gently at first. NB If you have a recent disc problem this can make you worse. If in doubt, get advice.
Back arching
Lie on your front. Get up so you are resting on your forearms, as if you are lying on the beach and looking out to sea, then lie down again.

Rest for a few minutes or use a massage chair for a few minutes.

Standing exercises

If you have a long term problem and wish to keep spinal mobility it can be useful to do movements when you may not be willing or able to go somewhere to lie down. Using a massage chair daily will also help with spinal mobility by increasing circulation to that area of you back.

Forward bending
Yes! This is not a dangerous movement and is important to maintain as many of the normal things we do in life require it. Slowly bend over as if you are trying to touch your toes, then return to the vertical. Don't bounce, push or hold, just do a smooth movement. Don't worry if you do not get anywhere near your knees, it doesn't matter at all.
Side bending
Stand with your hands against the sides of your thighs. Slide one hand down the same thigh, bending to that side and avoiding any twisting, as if you are stuck between two panes of glass. Do to one side, then give yourself a short rest before doing the other. I find it unpleasant if I go from one side to the other straight away. See how you feel.
Arching
Stand with your palms against your buttocks, as if you are holding on to them. Move your hips forward, then lean back as far as you easily can.

Their are a lot of this you can to to help relieve back pain in addition to purchasing a massage chair. A massage chair is just the first step in taking care of your health. Once you have reached optimal health for you age then maintenance is key and a shiatsu massage chair can help in this daily maintenance program.

Back Exercises

Standing exercises