There are so many different websites out there with hundreds of different back pain exercises! In order to help you find some relief, here are Kelly Chiropractic’s 5 favourites.

As always, it’s important to know what’s causing your back pain, especially if you’ve tried to help yourself and your symptoms aren’t improving. Want to know what’s causing your back pain? Please don’t hesitate to contact us or call on 01793 232549.

1. 90-90 Position

Your spine and the supporting musculature are absorbing compressive force all day. This is a great way to relax and decompress your back.

  • Lie on your back with thighs and shins at 90 degrees, with your calves supported
  • Feet and knees should be shoulder width apart
  • Have a light object like a small pillow or rolled up towel to rest your head on if you prefer
  • Keep the low back in contact with floor
  • This position can be maintained for several minutes if comfortable
90 90 Position for back pain

2. Back Extension

Back Extension
Back Extension

We spend so much of the day bending and slumping forwards, so it’s a great idea to get some extension into the spine.

  • Lie flat on your front
  • Extend your back and support your weight on your forearms
  • Hold for 30 seconds, then relax
  • If this is comfortable, you can progress to pushing your weight up onto
    your hands
  • This can be repeated 2-3 times

3. Spinal Rotation

This is a good way to encourage spinal mobility which in turn strengthens the muscles around the spine, helping to improve posture.

  • Lie on your back with your knees bent and your feet flat on the floor
  • Stretch your arms out to 90 degrees and keep your palms on the floor
  • Keeping your knees together, gently lower them to one side
  • Return to the starting position and repeat on the opposite side
  • Don’t rotate further than is comfortable
  • This can be repeated 10 times on each side
Spinal Rotation for back pain
Spinal Rotation for back pain

4. Supine Hip Hugs

This is a very nice exercise for stretching the low back muscles.

  • Lay flat on your back
  • Slowly bend one knee and then hug it to your chest and hold for a few seconds
  • Lower the leg slowly and then repeat with the other leg
  • Finally bring both knees up together and hug them to the chest, holding for a few seconds
  • Each stretch can be repeated 10 times
Supine Hip Hugs with one leg up and one out stretched
Supine Hip Hugs for back pain

5. Cat Camel

This stretch helps to mobilise the lower back.

  • Position yourself with hands and knees on the floor – hands should be
    in line with shoulders, knees in line with hips and back flat
  •  Slowly arch your back upwards whilst tilting your chin towards the
  • Return to the flat position
  • Slowly let your abdomen sink towards the floor whilst titling your head towards the ceiling
  • Return to the flat position
  • This can be repeated 3-5 times
cat camel neutral position for back-pain
cat position for back-pain
Camel position for back pain

What if the pain doesn’t improve?

For more information, why not read our related article “Why does my back hurt?” Chiropractors are trained to diagnose and treat a wide variety of back problems so call today on 01793 232549, or contact us at Kelly Chiropractic to book an appointment.