Back exercises

Dear Good Friend and Patients,

Most people are missing their work routine which gave a real meaning to their day, with the thought of the weekend to keep up their morale. But these are different and more challenging times and our politicians are using war phrases to perhaps give us more backbone.

So we need to make our own work routines and allow for enough exercise to keep mind and body active. Exercise releases endorphins and gives us that feel good factor, necessary for mental happiness and well being. Go for it!

So, for those back sufferers I have put together some very easy exercises. I do urge you to do these plus to remember those work break ones!

Back Exercises 

Try to do each one x10

Remember go up to the pain and NOT into it!

Start with lying prone (on your front):-

1. Sacral rocking. Try gently rocking your bottom side to side, gradually increasing your range of movement, keeping within your pain level.

2. Raise your head and shoulders so you are resting on your forearms in the Sphinx position. Continue with the first exercise.

3. Brace your tummy and buttocks and keep your hands by your sides. Lift alternate legs a few centimetres high and each leg lift and hold for 10 seconds. If this is too strenuous then reduce this to 5-7 seconds and gradually increase this to 10 seconds.

4. Brace your tummy and buttocks. Tuck your chin in and raise your head and shoulders up a little. Slide alternate hands down your side.

Proceed to lying supine (on your back):-

1. Bend your knees, resting your feet on the floor. Brace your tummy muscles and swing your knees side to side, gradually increasing your range of movement.

2. Tuck your chin in, clasp one knee and bend forwards so that both knee and chin come towards each other. Repeat with the other knee. The more supple of you may manage to touch chin to knee! Then try a ’bridge’- this is where you lift up your trunk, remembering to also brace!

3. Bend your knee up and over towards your opposite shoulder. Hold your knee this position for 10 seconds.

4. Bend your knees, cross your legs, with your right foot resting on your left knee. Clasp your left thigh and lift. You will feel a stretch in your right buttock.

Alternatively if this is too difficult, then try pushing your right knee away as it rests on your left knee.

Whichever is easier try with each leg position.

Again let us know if there is anything we can help you with be it a simple exercise or treatment.

Caro, Elizabeth and Suzanne

Charterhouse Physiotherapy