At Home Back Exercises to Prevent Pain

Back pain affects some 80% of people at one point in their lives. It’s one of the most common conditions that means people miss days off work. During this pandemic, we are seeing people far more static than ever before. We’re walking less, moving less and staying at home or working from home more. It’s vital that we exercise, not only for good health and wellbeing, but also to help with the prevention of back pain. So we’re going to look at a few at home back exercises to help.

The At Home Back Exercises

The Knee to Chest Exercise

This exercise helps to stretch your lower back which helps decompress the spine.

It starts by laying flat on your back, knees bent and flats of feet on floor.

Bring your right leg up towards you and then grab under your knee and pull into your chest.

Release and let your leg go back and then repeat with your left leg.

Perform three times and rest for 30 seconds. Then repeat the process three more times.

Trunk Rotation

This helps to strengthen core muscles as well as stretching the lower back.

Once again, lay on your back, but this time bring both legs up into a position as if you are sitting in a chair with your knees together.

With your arms out to the sides and palms to the floor, rotate your trunk to the right and hold the position for 10 seconds.

Return to center and then rotate to the left and hold for 10 seconds.

Repeat 10 times.

The Cow Cat Stretch

This exercise will help your core and stretch your lower back as well as improve flexibility.

Start by getting on your hands and knees.

Arch your back as a cat would when scared or tense. Bring your head down and hold for 10 seconds. This will gently stretch your back.

Next, bring your head up and curve your back so your stomach faces down (effectively the opposite of the cat portion). This is the cow part.

Hold for 10 seconds and return to the starting position and repeat the process 10 times.

Supported Bridge

For this exercise you’ll need a foam roller or a firm cushion. This exercise decompresses the lower back thus improving flexibility.

As with the knee to chest exercise above, begin laying flat on your back with knees bent and feet flat on floor.

Elevate your hips and place the roller or cushion under.

Relax your body and allow the roller to take your body weight.

Remain in position for 30 seconds and then bring your body up and repeat again.

We hope these at home back exercises will be of benefit to you. If you are sat at a desk for long periods of time or not moving much at all, they will help prevent back pain and stiffness.

If you are having problems and are in pain and need help, we are here for you. Simply call us (212) 371-2000 or schedule an appointment online and we can examine and treat you. Don’t forget, insurance is accepted, please call to confirm your insurance.