When it comes to treating your aching back, performing certain exercises can make a big difference. Let’s take a look at the top exercises for those who suffer from back pain.

Partial Crunches

Partial crunches will boost your back’s strength. To perform this easy exercise, begin with your knees bent as you lie flat on the floor. Cross your arms on top of your chest. Tighten up those stomach muscles and lift your shoulders off of the floor. Do not use your arms in an effort to lift your neck. Hold your lifted pose for a second and then gradually lower yourself back to the starting position. Make sure that your lower back stays in contact with the mat at all times. Perform 10 in a row.

Press-Up Back Extensions

Begin by lying flat on your stomach with your hands placed beneath your shoulders. Push against the floor with your hands so the shoulders start to lift from off of the floor. Go ahead and put your elbows on the ground beneath your shoulders if you find it to be more comfortable. Just be sure to hold the position for a few seconds.

The Bird Dog

Anyone who is looking for exercises to help back pain should look no further than the bird dog. Begin on your hands and knees. Tighten those core muscles, lift a leg and reach it out far behind you. Maintain an even hip level, hold the leg extension for five seconds and repeat with the others side. Perform the bird dog 10 times for each leg. For an added challenge, increase the amount of time that you hold each leg lift.

Wall Sits

Wall sits are one of the best exercises to help back pain. Stand about one foot away from the wall, lean back until your back rests flat against the wall. Gradually slide downward to the point where your knees are bent. Then press the lower portion of your back into the wall. Hold this position for ten seconds. Then slide right on back up the wall and repeat the exercise eight to twelve times.

Knee to Chest

Begin with your back flat against the ground. Bend your knees but keep your feet flat against the floor. Lift one knee up to your chest while keeping the other foot firmly against the ground. Be sure to keep the lower portion of your back resting firmly against the floor and hold it in this position for half a minute. Lower the knee and repeat the exercise with the other leg. Repeat five times with each leg.

Pelvic Tilts

To perform the pelvic tilt you must begin with your back pressed flat against the floor. Bend your knees but keep the feet flat to the floor. Flex your ab muscles as if you are about to be punched in the stomach. You will now feel your back pushing harder into the floor while your pelvis and hips rock back. Hold this position for ten seconds while slowly breathing. Repeat ten times.


Lie flat on your back with your knees bent. Keep your heels on the floor. Push them down with force while squeezing your buttocks. Lift your hips off the ground until your knees, hips and shoulders form a straight line. Hold this position for five seconds. Gradually lower your hips to the floor and keep them there for ten seconds. Repeat this exercise ten times. Take care to not arch the lower portion of your back when moving your hips upward.

If you would like more information about how to treat back pain, reach out to the Younger Chiropractic Clinic in Wirral. Do not hesitate to dial 0151 648 7878 for more information.

Both comments and trackbacks are currently closed.

Subscribe to Blog via Email

Enter your email address to subscribe to this blog and receive notifications of new posts by email.

Join 829 other subscribers.

Follow us on Twitter