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While it may seem counterintuitive when you’re in pain some exercises for back pain are necessary and helpful because they strengthen and support the spine and adjacent muscles. It’s important only to do back pain exercises under supervision and with the permission of your physiotherapist or GP. Let’s take a closer look at how exercises can benefit your recovery and which exercises may bring you back pain relief.


What Causes Back Pain?

Because of the complexity of the back, and all the structures that it contains, there are many causes that can result in back pain. Some of the most common causes include:


Overuse And Strain

Straining the muscles and ligaments supporting the back is a common cause of pain. Repeated movements or sudden heavy lifting can result in an injury that causes pain.



Osteo-arthritis is a relatively common cause of pain in the lower back. Another condition, which causes narrowing of the areas around the spine, called spinal stenosis, may also cause pain and discomfort.



Porous and brittle bones can cause painful fractures in the vertebra of the spine.


Ruptured discs

While it is possible to have broken or ruptured discs without pain, this condition can present painfully.


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How To Get Back Pain Relief?

Whether your back pain is chronic or acute, there are practical measures you can take to strengthen your back muscles, to provide the necessary relief.


Lose Weight

Back pain is common if you are unfit and carrying extra weight on your skeleton. Often, losing excess weight makes a big difference to your muscles’  and ligaments’ ability to support your frame.


Exercises For Back Pain

Doing a selection of exercises for back pain can bring back pain relief and strengthen your back against recurring injuries. Not only should you perform exercises for your back, but also exercises to strengthen and stabilise your core, so that it provides the required support for your spine.


Knee To Chest Stretches

Keep your spine and sciatic nerve supple and flexible with some knee to chest stretches to warm you up.



Bridges improve flexibility in the lower back, pelvis and upper legs. They also improve flexibility in your lower spine.


Lower Back Rotational Stretches

Maintain flexibility in your spine and neck by stretching and rotating your body.


Lateral Leg Lifts

Lateral leg lifts improve strength and flexibility in your hips so that they are able to provide the necessary support for your spine.


Cat And Cow Stretches

Arching and depressing your spine builds strength and flexibility in your spine and abdominal area. Combine this with effective breathing and energise yourself every morning when you rise.

Monitor your ergonomics when working and doing recreational activities to ensure you do not trigger back pain. Make sure your muscles are always engaged when sitting to avoid muscle strain, and ensure you bend at the knees when lifting heavy items. Remember to get your doctor’s approval or work with a physiotherapist before attempting any new physical exercise.


For a personalised approach to exercises for back pain please get in touch with our physiotherapy team: (07) 5613 1531.