{"id":1640,"date":"2022-03-14T10:25:13","date_gmt":"2022-03-14T10:25:13","guid":{"rendered":"https:\/\/www.physioroom.com\/advice\/?p=1640"},"modified":"2025-09-01T08:30:05","modified_gmt":"2025-09-01T07:30:05","slug":"5-simple-exercises-to-help-back-pain","status":"publish","type":"post","link":"https:\/\/www.physioroom.com\/advice\/experts\/5-simple-exercises-to-help-back-pain\/","title":{"rendered":"5 Simple Exercises to Help Back Pain"},"content":{"rendered":"\r\n

By Katie Knapton, MSCP HCPC<\/a> founder of PFO.<\/p>\r\n\r\n\r\n\r\n

Many of us will suffer an episode of back pain in our lives and the most common area to be affected is our lower back (lumbar region) which is from just above our waist to the pelvis. Often there is not an exact cause and actual structural damage is quite rare.<\/p>\r\n\r\n\r\n\r\n

Sometimes back strain strikes when we have overexerted ourselves, maybe doing something new, and often it is actually a simple soft tissue strain. Other problems can be as a result of being not moving enough, perhaps sitting in one position for too long. (This is something that we have increasingly seen as people have been working from home and do not need to get up to go to a meeting or visit a colleague\u2019s desk.) Repetitive strain, often in the work environment, such as regularly lifting heavy objects, can be another common cause,<\/p>\r\n\r\n\r\n\r\n

It is normal for the discomfort to last a bit. If you had sprained your ankle, you would not expect it to magically recover straightaway and would expect to \u00a0hobble for a bit until you \u00a0get it moving properly.\u00a0 You may benefit from some over the counter medication or find some rubs helpful. The use of ice or heat can help too.<\/p>\r\n\r\n\r\n\r\n

We know that the best thing for you to do when you are suffering with back pain is to move and exercise. Avoiding bedrest is key (although that might be what you feel like doing), but that does not mean you are not allowed some short rests if you are feeling very uncomfortable. We also know that remaining at work in some capacity actually speeds recovery and is what is advised.<\/p>\r\n\r\n\r\n\r\n

Here are some examples of simple exercises that might help:<\/p>\r\n\r\n\r\n\r\n

*If an exercise feels like it is aggravating then ease off. Any gentle movement is good but \u00a0remember your back is strong and needs movement to get better.<\/p>\r\n\r\n\r\n\r\n

With all exercises try and gently breathe out as you are doing it. We commonly hold our breathe with pain and increase tension and then pain by doing this!!!<\/p>\r\n\r\n\r\n\r\n

1. Back Extension<\/h2>\r\n\r\n\r\n\r\n

Standing up nice and straight, place your hands in the small of your back for comfort and gently arch backwards.<\/p>\r\n