19/03/2026
🌟Exercises To Help Back Pain
Back pain is incredibly common and can affect people of all ages and activity levels. While it might seem logical to rest and avoid movement when your back hurts, research and clinical experience show that appropriate exercise is one of the most effective ways to reduce back pain and prevent it from coming back.
Here’s a short exercise program to help ease back pain. Set a timer and move through each exercise for 25 seconds with 15 seconds rest between each movement. If you’re starting out try 2 rounds, progressing to 3 rounds.
🔸Bird Dog
🔸Childs Pose to Cobra
🔸Dead-Bugs
🔸Glute Bridge
🔸Knee Rocks
🔸Knee to Chest
🔸Plank Hold
Important Cautions to Take:
While exercise is helpful, not all exercise is appropriate for every type of back pain. Keep these points in mind:
🔸Start slowly: If you’re new to exercise or returning after a flare-up, begin with low-intensity movements and gradually build up. Doing too much too soon can worsen symptoms.
🔸Pain is a guide: Mild discomfort or stiffness during or after exercise can be normal, especially at first. However, sharp pain, increasing pain, or symptoms that worsen over time are signs to stop and reassess.
🔸Avoid “pushing through” severe pain: Exercise should help your back, not aggravate it. If pain significantly increases during an activity, it’s best to stop and seek guidance.
🔸Individual conditions matter:
Disc injuries, nerve pain, fractures, or inflammatory conditions may require specific exercise modifications. What works for one person may not be suitable for another.
🔸Seek professional advice when needed: If your back pain is persistent, severe, or accompanied by symptoms like numbness, tingling, weakness, or pain down the leg, it’s important to consult a qualified health professional before starting or progressing an exercise programme.
Exercise is a powerful tool for managing and preventing back pain when done correctly. With the right approach, movement can help you feel stronger more confident, and more in control of your back pain —not limited by it. Any questions let me know.
