Back Exercises

Lower Back Exercises

Exercise 1: Cat-Cow Stretch (Simple)

Good for:

Mobilizing the spine and reducing lower back tension.

Targets:

Spine, lower back muscles.

Equipment Needed:

None, just a mat or soft surface.

Instructions:

Start on your hands and knees, with your wrists under your shoulders and knees under your hips.
Inhale and slowly arch your back, letting your belly drop towards the floor (Cow position), lifting your head.
Exhale and round your back towards the ceiling, tucking your chin towards your chest (Cat position).
Repeat the movement slowly for 10-15 repetitions, focusing on the smooth motion of your spine.

Progression:

If this becomes easy, focus on extending the arch and rounding of your back further each time, but never to the point of discomfort.

Post-Exercise Feel:

You should feel your lower back and spine gently stretching and moving. If you experience sharp pain or discomfort, stop and reach out to your physiotherapist.

Precautions:

Avoid fast or jerky movements. If sharp pain or discomfort occurs, stop immediately and consult your physiotherapist.

Exercise 2: Pelvic Tilts (Simple)

Good for:

Strengthening core muscles and improving spinal movement, helping reduce lower back pain.

Targets:

Lower back, core.

Equipment Needed:

None, just a mat or soft surface.

Instructions:

Lie on your back with your knees bent and feet flat on the ground, arms relaxed at your sides.
Gently flatten your lower back against the floor by tilting your pelvis upward, pulling your belly button in towards your spine.
Hold this position for 5-10 seconds, then relax.
Repeat 10-15 times, making sure to perform the movement slowly and controlled.

Progression:

As you build strength, increase the hold to 15 seconds for each repetition.

Post-Exercise Feel:

You may feel a subtle tightening in your core and lower back. Mild discomfort is okay, but if it increases or feels sharp, stop and contact your physiotherapist.

Precautions:

Ensure your movements are slow and controlled. Avoid overexerting or arching your back excessively. Stop if sharp pain occurs.

Exercise 3: Bird Dog (Complex)

Good for:

Enhancing core stability, improving coordination, and reducing lower back pain.

Targets:

Core, lower back, glutes, shoulders.

Equipment Needed:

None, just a mat or soft surface.

Instructions:

Begin on all fours, with your hands directly under your shoulders and knees under your hips.
Tighten your core, then slowly extend your right arm forward and left leg backward, keeping both straight.
Hold this position for 3-5 seconds, then slowly bring your hand and knee back to the starting position.
Repeat on the opposite side, extending your left arm and right leg.
Perform 8-10 repetitions on each side, keeping your core engaged throughout the exercise.

Progression:

For more of a challenge, hold the extended position for 10 seconds or add ankle weights for resistance.

Post-Exercise Feel:

You should feel your core and lower back working to maintain stability. If your lower back starts to ache, reduce the number of repetitions or the hold time, and check in with your physiotherapist if the pain persists.

Precautions:

Ensure your back remains straight and avoid arching or sagging your lower back. Perform slow, controlled movements, and stop if sharp pain occurs.

Upper Back Exercises

Exercise 1: Arm Reach Stretch (Simple)

Good for:

Stretching and relieving tension in the upper back and shoulders.

Targets:

Upper back muscles, shoulders.

Equipment Needed:

None.

Instructions:

Stand or sit with your back straight and your arms at your sides.
Reach both arms straight out in front of you, clasp your hands together, and gently extend your arms forward.
As you push your arms forward, let your upper back round slightly and feel the stretch between your shoulder blades.
Hold the stretch for 20-30 seconds, then release and relax.
Repeat 3-5 times.

Progression:

For a deeper stretch, hold the stretch for up to 40 seconds and try to gently extend your reach further.

Post-Exercise Feel:

You should feel a stretch between your shoulder blades and in your upper back. If you feel sharp pain, stop and consult your physiotherapist.

Precautions:

Avoid overstretching. If discomfort or sharp pain occurs, ease off and consult a physiotherapist.

Exercise 2: Scapular Retractions (Simple)

Good for:

Strengthening the muscles between your shoulder blades, improving posture, and reducing upper back pain.

Targets:

Rhomboids, trapezius.

Equipment Needed:

None.

Instructions:

Stand or sit with your back straight and arms at your sides.
Squeeze your shoulder blades together, imagining that you are trying to pinch a pencil between them.
Hold for 5-10 seconds, then relax your shoulders.
Repeat 10-15 times, ensuring your neck stays relaxed throughout the exercise.

Progression:

Once this becomes easy, hold the retraction for up to 15 seconds, or try adding resistance by holding a resistance band or light weights.

Post-Exercise Feel:

You’ll feel a tightening between your shoulder blades. If you feel any discomfort in your neck, reduce the tension and avoid pulling too hard.

Precautions:

Keep your neck and shoulders relaxed during the movement. Avoid over-squeezing or adding too much resistance. If sharp pain occurs, stop and consult a physiotherapist.

Exercise 3: Wall Angels (Moderate)

Good for:

Improving posture, strengthening upper back muscles, and relieving tension.

Targets:

Upper back, shoulders, scapular muscles.

Equipment Needed:

Wall.

Instructions:

Stand with your back against a wall, feet a few inches away from it. Keep your lower back, shoulders, and head touching the wall.
Raise your arms to form a “W” shape, with your elbows bent and hands near your shoulders, keeping your arms and back pressed against the wall.
Slowly slide your arms upward along the wall, reaching for a “Y” position, then lower back to the starting “W” position.
Perform 8-10 repetitions, focusing on keeping your back and arms in contact with the wall the entire time.

Progression:

For added difficulty, try using a resistance band between your hands, pulling gently as you move from the “W” to the “Y” position.

Post-Exercise Feel:

This should help you feel a stretch in your upper back and shoulders. If you feel strain in your lower back or neck, adjust your posture or reach out to your physiotherapist for help.

Precautions:

Ensure your back and arms stay in contact with the wall throughout the movement. If discomfort arises in your neck or lower back, reduce the range of motion or stop the exercise.

Back Exercises

Lower Back Exercises

Exercise 1: Cat-Cow Stretch (Simple)

Good for:

Targets:

Equipment Needed:

Instructions:

Progression:

Post-Exercise Feel:

Precautions:

Exercise 2: Pelvic Tilts (Simple)

Good for:

Targets:

Equipment Needed:

Instructions:

Progression:

Post-Exercise Feel:

Precautions:

Exercise 3: Bird Dog (Complex)

Good for:

Targets:

Equipment Needed:

Instructions:

Progression:

Post-Exercise Feel:

Precautions:

Upper Back Exercises

Exercise 1: Arm Reach Stretch (Simple)

Good for:

Targets:

Equipment Needed:

Instructions:

Progression:

Post-Exercise Feel:

Precautions:

Exercise 2: Scapular Retractions (Simple)

Good for:

Targets:

Equipment Needed:

Instructions:

Progression:

Post-Exercise Feel:

Precautions:

Exercise 3: Wall Angels (Moderate)

Good for:

Targets:

Equipment Needed:

Instructions:

Progression:

Post-Exercise Feel:

Precautions:

About

Services