Back Care Exercises

exercises for back pain

1 rep, 1 set, 5 min duration

1. Longitudinal thoracic stretch over towel

Roll up a towel and place it length ways on the floor. Lie on your back with your upper back lying directly on the towel. Stretch your arms out to the side, letting them relax gently downwards. Lie in this position for a few minutes allowing your upper back and chest to stretch out over the towel.

exercises for back pain

15 reps, 1 set, 1s hold

2. Bridge on the floor [09170]

Lie on your back with your knees bent and your feet flat on the floor. Tighten your buttock muscles and lift your hips up into the bridge position. Make sure you keep your hips up and level throughout the movement.

exercises for back pain

15 reps, 1 set

3. Clam shells

Lie on your side with your feet, ankles and knees together. Bend the legs a little and tighten your core stability muscles. Keeping the feet together, lift the top knee up. Make sure you don’t roll your body back with the movement. Control the movement as you bring the knee back down to the starting position.

exercises for back pain

1 rep, 1 set, 60s hold

4. Hip flexor stretch kneeling

Kneel on the floor and place one foot in a large stride in front of you. Stay upright, focus on tilting your pelvis forward and tighten your buttock muscles. You should feel the stretch at the front of the hip of your supporting leg. Hold this position and repeat on the other side.

exercises for back pain

15 reps, 1 set

5. Dead bugs

Lie on your back and bring your legs up to table-top position with your hips and knees at 90 degrees. Raise your arms straight up vertically over your head. Keeping your back flat, lower the opposite arm and leg away from one another towards the floor. Do not allow anything else to move and make sure your back stays flat on the floor. Return to the start position and repeat with the other pair.

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