Back pain exercise sheet. - Versus Arthritis

The best way to prevent back pain is to regularly exercise the back. It is recommended that you do back strengthening and stretching exercises at least 2 or 3.


Part of the document

Back pain
Staying active is the most important thing you

can do to recover from back pain. Try to carry on

with your daily activities, as resting too much could
cause the pain to get worse. This sheet includes

some exercises you can do to reduce your back
pain, and they'll also help improve the strength and
flexibility of your back.
Your back pain should start to ease after two weeks,
and will usually pass after four to six weeks. You may
not need to see anyone, but if the pain doesn't get
better in a few weeks, or if you have severe pain

while doing the exercises below, make an appointment
with your GP or physiotherapist. You can also speak

to a pharmacist. Get advice from a healthcare professional if you:

have problems with your bladder or bowel -
the organs which control pee and poo


have pins and needles

feel generally unwell.
If doing exercises at home by yourself doesn't help your
symptoms, physiotherapy could be a good option, as
you can get advice and exercises that are more tailored
to you. It's a good idea to carry on exercising once your
back pain has got better, as this can reduce the chances
of it coming back. Swimming, walking, yoga and Pilates
are helpful exercises for your back. Try to pick an
exercise you enjoy doing, as this will help you stick to it.
Many people find the following exercises helpful. If you
need to, adjust the position so that it's comfortable.
Try to do these exercises regularly. Do each one a few
times to start with, to get used to them, and gradually
increase how much you do.
1. Knees to chest
Lie on your back, with your knees bent and feet flat

on the floor or bed. Bring one knee up and use your
hands to pull it gently towards your chest. Hold the

leg in position for five seconds, and then relax.

Repeat this exercise with the other knee. Do the
exercise five times on each side.
2. Deep lunge
Kneel on your right knee. Put your left leg in front of
you, with your left foot on the floor. Facing forwards,
lift your back knee up. Hold for five seconds. Repeat
three times, then swap legs.Information and exercise sheet12
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3. Half push-ups

Lie on your front, with your forearms flat on the bed or
floor, and your elbows bent at your sides. Look down
and keep your neck straight. Slowly push down on
your hands and arch your back up, keeping your hips
on the floor or bed. You should feel a stretch in your
tummy muscles. Hold this for 5 to 10 seconds, then
go back to the starting position. Gradually build up so
that you're able to repeat this exercise 10 times. If you
struggle to fully straighten your arms, start by arching
your back halfway and resting on your elbows.
4. Knee rolls

Lie on your back, with your knees bent and your feet
together. Roll your knees to one side, keeping your
shoulders flat on the bed or floor, and hold for 10
seconds. Roll your knees back to the starting position,
and then over to the other side and repeat. Do this
exercise three times on each side.
5. Arching and hollowing

Get onto your hands and knees, making sure your
hands are under your shoulders and your knees are
under your hips. Arch your back upwards and let your
head drop down. Hold this position for five seconds.
Go back to the starting position, and then slowly lift
your head up while relaxing your tummy and sticking
your bottom out. Hold this position for five seconds,
then repeat the move five times.