Back Pain Relief Exercises

Pelvic Tilts

Lie on your back with knees bent, draw your navel to your spine (or stomach towards the floor) which tightens the abdominal muscles and flattens the lower back, this is “position 1” or posterior pelvic tilt. Then relax the abdominal muscles and arch your lower back, this is “position 2” or anterior pelvic tilt. For good everyday posture you should hold your back midway between these two points. When lifting heavy objects your back should be in position 1.

Basic Sit up

Lie on your back with knees bent, place your arms forward across your chest or behind the neck/head (don’t pull though). Assume “position 1” (posterior pelvic tilt) and then raise your trunk up until your shoulder blades are off the ground. Hold this position for 2 seconds, then continue to hold the “position 1” and slowly lower back down. Perform this 10 times and hold the last for 30 seconds, when this becomes comfortable increase the number of repetitions.

Basic sit up performed on an exercise ball.

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Sit up with an Exercise ball or Chair

Lie on your back with your heels pressing against a chair or exercise ball. Contract or tighten your buttocks to stop recruitment of the hip flexor muscles and assume “position 1” (posterior pelvic tilt). Then raise your trunk up until your shoulder blades are off the ground. Hold this position for 2 seconds, then continue to hold the “position 1” and slowly lower back down. Perform this 10 times and hold the last for 30 seconds, when this becomes comfortable increase the number of repetitions.

Bridges

Lie on your back with your knees bent, place your arms comfortably beside your torso and assume “position 1”, while also tightening your buttock muscles. Slowly lift your trunk off the floor one segment at a time while contracting your buttock muscles and maintaining “position 1” until your trunk forms a straight line from your chest through to your thighs. Holds this position for 2 seconds and then continue to contract your buttock muscles and hold “position 1” as you slowly lower back down. Perform this 10 times and hold the last for 30 seconds, when this becomes comfortable increase the number of repetitions. At all times the neck should be relaxed.

 

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Instructional images courtesy of KiHealth.com.au