Back Pain

ALWAYS consult your Soft Tissue Therapist before carrying out these exercises!

A series of exercise routines you can do to help reduce any lower back pain (occasionally referred to as low back pain), including tension, stiffness and soreness.

Start gently to get used to the movements and work out how far you can go into each position without feeling pain.

These exercises should be done at least once a day if the pain allows. Other activities for mobility can be used along side including walking, cycling and water-based activities.

Stop immediatly if you feel pain. Always consult your therapist or doctor before proceeding.

Knee rolls

• Start position: Lie on your back. Keep your knees bent and together. Keep your upper body relaxed and your chin gently tucked in.
• Action: Roll your knees to one side, followed by your pelvis, keeping both shoulders on the floor. Hold the stretch for one deep breath and return to the starting position.
• Repeat 8 to 10 times, alternating sides.

Only move as far as feels comfortable.

Place a pillow between your knees for comfort.

Bottom to heels stretch

Stretches and mobilises the spine

• Start position: Kneel on all fours, with your knees under hips and hands under shoulders. Don’t over-arch your lower back. Keep your neck long, your shoulders back and don’t lock your elbows.
• Action: Slowly take your bottom backwards, maintaining the natural curve in the spine. Hold the stretch for one deep breath and return to the starting position.
• Repeat 8 to 10 times.

Avoid sitting back on your heels if you have a knee problem.

Ensure correct positioning with the help of a mirror.

Only stretch as far as feels comfortable.