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Exercises for the Back

These exercises are beneficial for back-related issues and pain.

To avoid injury, remember to drink lots of water when exercising and leave enough of room around you.

If you’re new to exercising, it’s a good idea to start slowly and gradually increase your intensity.

Stomach tone

Stomach tone

Lie on your back, arms at your sides, and your head to one side. Pull your abdominal muscles together, focusing on the area around your belly button. Hold the position for five seconds. Rep three times more. Repeat throughout the day, whether walking or standing, to reach a maximum of 10 seconds. During this activity, remember to breathe!

Pelvic tilt

Pelvic tilt

Lie down on your back with your knees bent. Flatten your back against the floor by tightening your stomach muscles. Hold the position for five seconds. Rep five times more.

Knee rolls

Knee rolls

Lie down on your back, legs bent and feet together. Hold for 10 seconds while you roll your knees to one side while keeping your shoulders flat on the bed or floor. Return to the beginning position with your knees rolled back, then switch sides and repeat. On each side, repeat the exercise three times.

Knees to chest

Knees to chest

Lie down on your back, legs bent, feet flat on the floor or bed. Raise one knee and gently draw it towards your chest with your hands. Hold the leg in place for five seconds before relaxing. Replace the opposite knee and repeat the exercise. Five times on each side, repeat the exercise.

Buttock tone

Buttock tone

Lie down on your back and raise one leg behind you. Just lift your bowed knee off the floor. Hold the position for up to eight seconds. Each side should be repeated five times.

Deep stomach muscle tone

Deep stomach muscle tone

Kneel on all fours with your lower back in a tiny curve. Allow your tummy to completely relax. Pull the lower half of your tummy upwards to elevate your back off the floor (without arching it). Hold for a total of 10 seconds. Continue to inhale! Count to ten.

Back stabiliser

Back stabiliser

Kneel on your hands and knees with your back straight. Make a fist in your stomach. Raise one arm in front of you and hold for 10 seconds while keeping your back in this position. Maintain a level pelvis and avoid rotating your body. Each side should be repeated 10 times.

Instead of elevating your arm, try lifting one leg behind you to progress.

Leg raise

Leg raise

Lie face down, though you may find it more comfortable to move your head to one side. To lift one leg off the floor, tighten your stomach and buttock muscles while maintaining your hips flat on the ground. Hold for 5 to 10 seconds before repeating three times.

Arm raise

Arm raise

Lie down on your stomach with your back straight. Raise one arm overhead while tensing the muscles in your lower tummy. Keep your arm in this position for five seconds before relaxing it. With each arm, repeat the exercise 10 times.

Hamstring stretch

Hamstring stretch

Keep your balance, then raise one leg on a chair. Bend the supporting knee forward while keeping your lifted leg straight to stretch your hamstrings. Each side should be repeated three times.

Please note that if you have acute sciatica, this hamstring stretch may tug on the sciatic nerve, aggravating the pain. If you’re not sure if this workout is right for you, consult a physiotherapist.

One-leg stand

One-leg stand

Keep one hand on a wall or work table to keep you steady. Raise one leg behind you and bend it. Hold your foot for 10 seconds on each side and repeat three times. Maintain a flat line between your knees and thighs.

Deep lunge

Deep lunge

Kneel with one foot in front of the other. Raise your back knee while maintaining a forward gaze. Your hips should be pushed forward. Repeat three times on each side, holding for five seconds each time. Avoid bending or leaning your upper body forwards by keeping your upper body upright.

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