‘At Home’ Back Exercises

We have been providing advice and support this week in aid of Back Care Awareness Week, today we are sharing some simple but effective ‘at home’ back exercises that you can do to support your back and prevent back pain and injuries.

Exercises to keep your back flexible and strong

You don’t need to be member of a gym in order to work out your back; there are some simple stretching exercises that you can do at home yourself, without the need of any fancy equipment. The following exercises can be used as part of a daily general back care regime, or as first line of defence if things start to tighten up:

Knee Hugs

knee hugsLie on your back with knees bent and feet flat on the floor.

Bring your knees to your chest and wrap your arms around your knees.

Apply gentle pressure to pull your knees towards your chest until you feel a gentle stretch in the muscles of your lower back.

Hold for 30 seconds and release.


Knee Rocks

knee rocksLie on your back with your knees bent and feet flat on the floor.

Slowly let your knees drop to one side to twist through your low back until you feel a stretch .

Slowly bring your knees back to centre and repeat on the other side.

Repeat for 30 seconds.


Seated Thoracic spine (upper back) Twists

back twistsSitting tall in a chair, cross your arms in front of you and raise your elbows so your arms are parallel with the floor to straighten your mid back.

Twist from the waist to look over one shoulder, keeping your neck in line with your shoulders, your back straight and shoulders relaxed.

Do the same to the opposite side and repeat ten     times.


Just keep in mind that your intention with any stretching is encouraging, not forcing. Exercise is generally good for your back. If you are experiencing an episode of back pain, sometimes weightbearing exercises (such as walking or running), but everyone is different and something that might aggravate one person’s pain, might be fine for their friend. Don’t worry, it’s not rocket science; if a certain exercise causes you more pain, it’s probably not good for you at that time, however if it doesn’t cause pain, or you feel better afterwards, it is probably good for you!

Similarly, if you experience any pain while stretching, stop doing that stretch and consult one of our physiotherapists or osteopath who will be able to help guide you in the right direction.