Exercises you can do to manage a back- pain flare up

When experiencing a back pain flare-up, gentle exercises can help alleviate discomfort and improve mobility. Here are five exercises that are effective in managing back pain flare-ups:

1. Cat-Cow Stretch

This yoga pose helps to stretch and mobilize the spine.

Starting Position: Begin on your hands and knees with your wrists directly under your shoulders and your knees under your hips.

Cat Pose: Arch your back towards the ceiling, tucking your chin to your chest and drawing your belly button towards your spine.

Cow Pose: Drop your belly towards the mat, lifting your head and tailbone towards the ceiling.

Repetitions: Move between these two positions slowly and gently, repeating 10-15 times.

2. Child's Pose/ Lumbar extension

This stretch helps to relieve tension in the lower back.

Starting Position: Kneel on the floor with your big toes touching and knees spread apart.

Stretch: Sit back on your heels and extend your arms forward, lowering your chest towards the ground. Rest your forehead on the floor.

Hold: Stay in this position for 30 seconds to 1 minute, breathing deeply.

3. Lumbar rotations

This exercise helps to relax the lower back and relieve tension.

Starting Position: Lie on your back with your knees bent and feet flat on the floor.

Stretch: Bring one knee up towards your chest, clasping your hands around your shin. Keep the other foot flat on the floor.

Hold: Hold the stretch for 15-30 seconds, then switch legs. Repeat 2-3 times for each leg.

4. Pelvic Tilts

Pelvic tilts help strengthen the abdominal muscles and support the lower back.

Starting Position: Lie on your back with your knees bent and feet flat on the floor, arms at your sides.

Movement: Flatten your lower back against the floor by tightening your abdominal muscles and tilting your pelvis slightly up.

Hold: Hold for a few seconds, then relax. Repeat 10-15 times.

5. Pilates leg taps

This exercise strengthens the muscles that support the lower back.

Starting Position: Lie on your back with your knees bent and feet flat on the floor, arms at your sides.

Movement: Lift your hips towards the ceiling, squeezing your glutes and engaging your core. Your body should form a straight line from your shoulders to your knees.

Hold: Hold for a few seconds, then lower your hips back down slowly. Repeat 10-15 times.

Tips for Performing These Exercises:

Go Slowly: Perform each exercise slowly and gently, avoiding any movements that cause pain.

Breathe Deeply: Focus on deep, steady breathing to help relax your muscles.

Consistency: Regular practice of these exercises can help manage and reduce back pain over time.

Is it ok to exercise into Pain?

 Each of these exercises can be performed gently in a comfortable mid-range position to begin with.

As your back pain eases you will be able to move the full, end range positions shown in the videos.

If you feel that any of the movements cause discomfort, which persists for more than ten minutes please contact your physiotherapist for back pain advice.

Should I rest my back or try to do exercises when I have back pain?

 Gentle active movement is encouraged in almost all cases of back pain *(some exceptions will apply here, e.g. fracture, fever, night sweats, weight loss, bladder or bowel changes or unassessed back pain following trauma).

 Bed rest is not usually encouraged- there can be times when 48 hours of bed rest can help to reduce spasm and irritability, but prolonged rest is inadvisable.

Is it okay to back pain exercises if I have sciatica?

In almost all circumstances, gentle walking and movement is encouraged during episodes of sciatica. If your pain is moderate to severe, please consult your physio for tailored advice and exercises.