10 exercises to do regularly to prevent back pain

Back pain is a health problem for people all over the world and often recurs. In 80% of people who experience back pain, it is caused by ageing, the nature of their work or the equipment they use at work. It can result from poor posture or staying in the same position for too long, leading to back muscle spasm, spinal inflammation, a herniated disc or spinal degeneration. Exercising the back and core muscles is therefore important to prevent pain and to stop it from coming back in the future.
 

Exercises to build muscle strength and flexibility: do them at least 3 days a week

1. Glute bridge to strengthen the buttock muscles

Lie flat on your back with both arms by your sides and both knees bent, feet hip-width apart and flat on the floor. Then tighten your stomach and buttocks and slowly lift your hips, keeping your back straight, then slowly lower them to the floor. Repeat 10 times.

2. Bird-dog to strengthen the core muscles 

Get on all fours with your wrists directly below your shoulders and your knees directly below your hips, keeping your head and spine in a straight line. Then raise your right arm and left leg until they are parallel to the floor, and return to the starting position. Alternate sides, 10 times on each side.
 

3. Cat-camel to stretch the back and stomach muscles

Get on all fours with your wrists directly below your shoulders and your knees directly below your hips, keeping your head and spine in a straight line. Then tuck your pelvis forward and round your back upwards as you breathe in, then arch your back and lift your head as you breathe out. Repeat 10 times.

4. Child's pose to stretch the back muscles

Sit back on your heels with the tops of your feet flat on the floor (kneeling position). Stretch up, then reach your arms straight forward and lower your head until your forehead touches the floor. Hold for 10–15 seconds, then return to the starting position. Repeat 10 times.

5. Knee to chest to stretch the back and hip muscles

Lie flat on your back with both knees bent and your feet flat on the floor. Use both hands to hug your knees to your chest. Hold for 10–15 seconds without tensing your back, then release. Repeat 10 times.

6. Spine twist to stretch the back muscles

Lie flat on your back with your arms out at shoulder level, both knees bent and your feet flat on the floor. Twist your legs to the right, keeping both legs together, and hold for 10–15 seconds. Then slowly return to the starting position and twist your legs to the left. Repeat 10 times.

7. Pelvic tilts (Pelvic Tilts Exercise) to reduce an arched lower back and strengthen the abdominal muscles (core muscles)

Lie flat on your back with both knees bent and your feet flat on the floor. Tighten your stomach and press your lower back flat against the floor. Hold for 10 seconds without holding your breath. Repeat 10 times.

8. Press-up back extensions to strengthen the back muscles

Lie on your front with your hands flat beneath your shoulders. Press down through both hands to push your shoulders up off the floor. If this feels too easy, push up until your elbows are straight. Hold for 10 seconds and repeat 10 times.

9. Hamstring stretches to stretch the back of the thigh

Lie flat on your back with both knees bent and your feet flat on the floor. Loop a towel under one foot, straighten the knee and pull the towel until you feel a stretch in the back of your thigh and calf. Hold for 10–15 seconds. Repeat 10 times on each side.

10. Partial crunches to strengthen the abdominal muscles

Lie flat on your back with both knees bent and your feet flat on the floor, and clasp your hands behind your head. Tighten your stomach and lift your upper body until your shoulders come off the floor (breathe out as you lift). Try not to pull your neck up with your arms. Hold for 10 seconds, then slowly lower yourself down. Repeat 10 times. Throughout the exercise, your feet, tailbone and lower back should stay in contact with the floor.

These 10 simple exercises can help reduce back pain, and for those who do not yet have back pain, they can help prevent it. Do the exercises recommended by our physical therapy clinic every day for a healthy back. If your back pain persists after doing them, we recommend consulting a rehabilitation physician or physical therapist to plan further treatment.
 

Interested in a consultation? Contact us on LINE: @rehabcare

Or call: Phetkasem branch 061-801-2482, Rama 2 branch 062-773-1113, Muang Thong Thani branch 061-394-6762, Rama 9 branch 061-732-3113, Sathorn branch 062-215-6086

Phatcharaphon Chaiman (Pinky), PT
Reference
https://www.aarp.org/health/conditions-treatments/info-2022/exercises-for-lower-backpain.html https://www.medicalnewstoday.com/articles/323204
https://www.webmd.com/back-pain/ss/slideshow-exercises