Back pain exercises with stretches found here!

Important things you should remember while doing these back pain exercises:

 

You should never feel pain or discomfort.  If you do, stop the back pain exercise and seek professional help.

 

You should never hold your breath during exertion.  This could cause you to become faint or dizzy.  Counting out load is helpful when doing your lower back exercises if possible.

 

Perform sub-maximal contractions.  Never be aggressive with back pain exercises.  “No pain, no gain” does not apply to this program.

 

Follow the instructions and use the videos as guides to achieve proper form of the back pain exercise.

 

Before beginning any exercise program, it is recommended that you first consult a physician. Only a physician can determine what type of lower back exercise, the frequency, and the intensity that is appropriate for each individual.


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"Exercise for Back Pain Relief"

Information to learn more about Back Pain Exercises and stretches with written instruction and video demonstration. These back pain exercises will assist you with relief for back pain, lower back pain, sciatica, bulging discs, herniated discs, and stenosis by improving core training which helps you heal and get stronger faster.

Back pain exercises and stretches are easier to understand and learn when explained in detail and accompanied with video demonstration for proper performance.

Back Pain Exercise #1

 

Start position is lying on the back with knees bent.


Find your neutral spine by arching  your lower back and then flexing or rounding out your back.  Neutral spine is in the middle or in between these movements.


While in a neutral spine, imagine bringing your belly button or navel back into your spine and up  into a position under your ribcage.  A good way to think of this is by imagining that you are attempting to button a pair of pants that is a size too small and you have to sort of suck your stomach in!


Hold this position with your belly button for 5 seconds. 


Relax and repeat this back pain exercise for a total of 15 repetitions.

 

 

"Back Pain Exercises"

Below is a master list of each back pain excercise with Video Demonstration and written instruction:

A. Back Pain Excercise Single Knee to Chest.

B. Back Pain Excercise Double Knee to Chest.

C. Kneeling Back Stretch.

D. Stretch Lower Back Using Hip and Knee.

E. Active Stretch of the Hamstrings.

F. Backward Rock in Quadraped.

G. Forward Rock in Quadraped.

H. Back pain exercise "Bird Dog".

I. Bridging with leg raise.

J. Back pain exercise "Superman".

K. Prone press up back pain exercise.

L. Marching on stability Ball.

M. "Bird Dog" using stability ball.

N. Back Pain Exercise "Prone walk-out".

O. Back extension using stability ball.

P. Crunches on stability ball.

 

Back Pain Stretches

 

Back Pain Exercise #2: Single Knee to Chest.
 

Purpose: Stretch the lower lumbar spine with emphasis placed on one side.

Instructions:

Lie on your back back with both knees bent.

Bring the left knee up towards your chest.

Pick your head up towards your knee (optional).

Hold this back pain exercise for 15 seconds for a total of 5 repetitions.

Repeat for opposite leg.

 

Back Pain Exercise #3 Double Knee to Chest.
 

Purpose: Stretch the lower back region with special attention to the erector spinae muscles.

Instructions:

Lie on your back back with both knees bent.

Bring both knees up towards your chest.

Pick your head up towards your knees (optional).

Hold for this back pain exercise 15 seconds for a total of 5 repetitions.

 

Back Pain Exercise #4 Kneeling Back Stretch.
 

Purpose: Stretch the Quadratus Lumborum in kneeling.

Instructions:

Kneeling on both hands and knees.

Walk hands out to the right (hold onto a secure object if available).

Sit back towards the feet and to the left with hips.

Hold this back pain exercise for a 15 seconds count and repeat 5 times.

Perform on opposite side.

 

Back Pain Exercise # 5 Stretch Lower Back Using Hip and Knee.
 

Purpose: Apply stretch to the piriformis muscle.

Instructions:

Lie on your back, knees bent.

Place left ankle over right knee.

Bring right knee up towards the chest until a stretch is felt in the left hip region.

Hold this back pain exercise for a 15 seconds count and repeat 5 times.

Perform on opposite side.


Back Pain Exercise #6 Active Stretch of the Hamstrings.

 

 

Purpose: Gentle stretch to the hamstrings (muscle behind the thigh).

Instructions:

Lie on your back with knees bent.

Bring right knee towards chest.

Gently straighten right knee towards ceiling.

Hold this back pain exercise for a 15 seconds count and repeat 5 times.

Perform on opposite side.

 

Core Training Back Pain Exercises

 

Back Pain Exercise #7 Backward Rock in Quadraped.
 

Purpose: Increase stability with emphasis on the transverse abdominis.

Instructions:

Begin with exercise on hands and knees (quadraped).

Get into neutral spine position.

Actively contract the transverse abdominis.

Shift weight backwards while maintaining neutral spine position.

Have movement take place only at the hip region.

Return to start position.

Hold this back pain exercise for 5 seconds and repeat 10 times.

 

Back Pain Exercise #8 Forward Rock in Quadraped.
 

Purpose: Increase stability with emphasis on the transverse abdominis muscle.

Instructions:

Begin with exercise on hands and knees (quadraped).

Get into neutral spine position.

Actively contract the transverse abdominis.

Shift weight forwards while maintaining neutral spine position.

Have movement take place only at the hip region.

Return to start position.

Hold this back pain exercise for 5 seconds and repeat 10 times.

 

Back Pain Exercise #9 Back pain exercise "Bird Dog".
 

Purpose: Increase stability with emphasis on the transverse abdominis muscle, multifidus, and erector spinae.

Instructions:

Begin with exercise on hands and knees (quadraped).

Get into neutral spine position.

Actively contract the transverse abdominis.

Try to avoid twisting during the movement.

Extend left arm and right leg at the same time.

Return to start position and repeat with right arm and left leg.

Hold this back pain exercise for 5 seconds and repeat 10 times on each side.

 

Back Pain Exercise #10 Bridging with leg raise.
 

Purpose: Increase lumbar stability with emphasis on transverse abdominis, multifidus muscles and glutes.

Instructions:

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

Achieve neutral spine.

Lift hips up and off the floor.

While hips are up, pick one foot off the floor.

Repeat with opposite foot.

Lower hips slowly back to the floor.

Hold each foot up for 2 seconds and repeat this back pain exercise 15 times.

 

Back Pain Exercise #11 Back pain exercise "Superman".
 

Purpose: Improve lumbar stability with emphasis on the erector spinae muscles.

Instructions:

Lie on stomach with head face down.

Keep both arms outstretched overhead "like superman".

At the same time, raise the right arm and left leg off the floor.

Hold for 2 seconds and repeat on opposite sides.

Perform this back pain exercise 15 times on each side.

 

 

Back Pain Exercise #12 Prone Press up or "Upward Dog"
 

Purpose: Decompress the lower lumbar spine. Great back pain exercise for "bulging discs" and "herniated discs". Works to drive the disc forward and away from the spinal nerve(s).

Instructions:

Lie face down on stomach, elbows bent, hands along side face.

Push up onto elbows, keep hips on the floor.

Do not force movement or go into pain.

Exhale completely at top position.

Return to start position.

Perform this back pain exercise between 10 to 15 times.

 

Back Pain Exercises with Stability Ball

A stability ball adds a new dimension to all your back pain exercises. Purchase or borrow a stability ball and add greater variety to your back pain exercise routine.

 

Back Pain Exercise #13 Marching on stability Ball.
 

Purpose: Advanced lumbar stability of core with emphasis to erector spinae muscles.

Instructions:

Sit on stability ball. Arms at either side.

Hips and knees should both be at 90 degrees.

Lift one leg up and lower.

Repeat with other leg.

Hold this back pain exercise for 5 seconds and repeat 10 times on each side.

 

Back Pain Exercise #14 "Bird Dog" using stability ball.
 

Purpose: Same as above but more advanced.

Instructions:

Lie face down with hips over stability ball.

Actively contract the transverse abdominis.

Try to avoid movement during the exercise.

Extend left arm and right leg at the same time.

Return to start position and repeat with right arm and left leg.

Hold this back pain exercise for 5 seconds and repeat 10 times on each side.

 

Back Pain Exercise #15 Back Pain Exercise "Prone walk-out".
 

Purpose: Challenge core stabilizers.

Instructions:

Lie face down with hips over stability ball.

Actively contract the transverse abdominis.

Arms are shoulder width apart.

Slowly walk out using arms until ball is under the front thighs.

Hold for 5 seconds.

Return to start position.

Repeat this back pain exercise for a total of 10 times.

 

Back Pain Exercise #16 Back extension using stability ball.
 

Purpose: Advanced back pain exercise for the erector spinae muscles.

Instructions:

Lie face down with hips over stability ball.

Keep hips and knees straight.

Lift trunk off stability ball until straight.

Hold this back pain exercise for 5 seconds and repeat 15 times.

 

Back Pain Exercise #17 Crunches on stability ball.
 

Purpose: Advanced movement for core stabilizers with emphasis on the rectus abdominis.

Instructions:

Sit on floor with the back of shoulders against stability ball.

Push body backwards with hips up onto stability ball.

Tuck chin to your chest and raise shoulders off stability ball.

Return to start position.

Repeat this back pain exercise for a total of 20 times.

 

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Only perform back pain exercises that feel good. Choosing which back pain exercises to perform can be a challenge, so when in doubt skip it. You can always go back to it on another day and try it again.

It is not uncommon to feel some residual soreness over the next one to two days following some of these basic back pain exercises.

It is simply a byproduct of performing an activity that you are not accustom to and as your conditioning improves, less residual soreness will occur.

 

Above all else, use common sense.

Back pain relief pic By Tommy Hoffman, Licensed Physical Therapist

 

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