Total Health

Top exercises to do for back pain

November 24th, 2020 by
Category: Back pain Stretches

We frequently see people coming into our practices with back pain, presenting a wide range of symptoms including dull aches, numbness, sharp or burning pain, muscle spasms and pain referring to the glutes or hips. Causes of back pain also vary and range from poor posture and repetitive stresses, to disc injuries, sudden awkward movement, arthritis, sprain and strain. 

Back pain can be debilitating. Ways to avoid back pain brought on by lifestyle factors include – 

Back strengthening exercises can be utilised as a preventative measure, as well as for managing existing back pain. Today we will be sharing with you three easy exercises you can do to help strengthen your back. 

Supine lower trunk rotations

Supine lower trunk rotations is a mobilisation technique used for your lower back and pelvic floor. The exercise creates mobility in the lower back and pelvic area, resulting in less stiffness, therefore taking the pressure off your joints and surrounding muscles. This is also a great gentle stretching exercise for lower back pain that most individuals can perform.

Infographic showing/describing how to do supine lower trunk rotations

  1. Wounded bug

Having a strong core helps to stabilise your lower back. This exercise can help strengthen your internal core muscles, taking the pressure off your lower back and decreasing low back pain. 

Infographic describing/showing how to do wounded bug exercise


When your glutes are weak, you use your lower back more to compensate and therefore can cause constant pain and stiffness. This exercise will help activate the glutes and may alleviate back and hip pain.

Infographic showing how to do the clam exercise. An exercise which may be appropriate for people who may experience back pain.

Give these strengthening and mobilisation exercises a try to help manage and provide pain relief to your lower back! 

Important note:  please seek professional health advice if any of these exercises causes you back pain or is not helping with your low back pain. 

Article written by Dr. Mymy Quach (Chiropractor)


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