Are you looking for back exercises to strengthen and stretch your back?
Look no further! Here are some very basic back exercises you can do to relieve your back pain and improve mobility. The best thing about these exercises is that your body weight is not acting on the spine. Meaning, since, you are lying down, there is no pressure on the spine. Hence, these exercises are beneficial in the initial stages when the pain is intense. According to the Australian Physiotherapy association there is a lot of research about exercises being effective for long term results.
These exercises are best done after using a heat pack for 5-10 minutes to loosen up the muscles. It is important to remember that since these back stretches are so simple, repetition is the key. In order to feel the effectiveness or relief from back pain. Furthermore, see your Physio for the right number of repetitions and sets you should be doing. Ideally 5-10 repetitions, 2-3 times a day would be suitable. However, this will need to be modified according to your pain level. Remember pain is not normal. So if the exercises increase pain, you must discontinue them immediately. You must talk to your Physio to modify them.
Lower back stretch
Gluteal muscle stretch
Balancing on all 4’s for core strengthening