Published On: Thu, Oct 11th, 2018

Lower back pain: Exercises to do at home every day to ease pain in just two weeks


Lower back pain can cause great discomfort to the simplest of day to day tasks, such as bending down to pick up something.

The pain usually isn’t the sign of anything serious and usually improves within a few weeks or months, but the first step should be to see your GP who can examine your back and discuss possible treatments.

There are simple back exercises and stretches you can do at home to help ease lower back pain, according to the NHS.

One in particular is known as ‘back extensions’. You should aim to do this every day, along with other activities such as walking, swimming or yoga.

Back extensions

To start, lie on your front and rest on your forearms, with your elbows bent at your sides. Then, look towards the floor and keep your neck straight.

Next, keeping your neck straight, arch your back up by pushing down on your hands.

You should be able to feel a gently stitch in the stomach muscles.

Breathe and hold this for five to 10 seconds, then return to the starting position.

The health body says to repeat this eight to ten times.

It further advises: “Don’t bend your neck backwards and keep your hips on the floor.”

Your pain should start to ease within two weeks and will usually pass in around four to six weeks.

But if your pain doesn’t improve within a few weeks and you experience severe pain while trying the exercise, see your GP.

Arthritis Research UK also recommends some exercises to help manage back pain

Back stretch

Lie on your back, hands above your head. Bend your knees and roll them slowly to one side, keeping your feet on the floor. Hold for 10 seconds. Repeat three times one each side.

One-leg stand

Holding onto something for support if needed, bend one leg up behind you. Hold for five seconds. Repeat three times on each side.

Knees to chest

Lie on your back, knees bent. Bring one knee up and pull it gently into your chest for five seconds. Repeat up to five times on each side.

Pelvic tilt

Lie down with your knees bent. Tighten your stomach muscles flattening your back against the floor. Hold for five seconds. Repeat five times.

Deep lunge

Kneel on one knee, the other foot in front. Facing forwards, lift the back knee up. Hold for five seconds. Repeat three times on each side.



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Lower back pain: Exercises to do at home every day to ease pain in just two weeks