The three best back exercises to do at home

Here are the three best back exercises to do at home. The Sundial chiropractors and physio’s here in Brighton, have 4 decades of experience treating back pain successfully and have found that these simple exercises, that only take a few minutes a day, really help a bad back. Start with the easy ones and gradually build up doing the exercises for longer and longer. If you experience any pain beyond a mild discomfort then stop and go back to an easier exercise. If pain persists then seek help from a healthcare professional.

One of the easiest ways to treat back pain yourself is to do more exercise. But you have to do the right type of exercises. Do the wrong ones and you could make the pain a lot worse!
So what are the wrong sort of exercises for a bad back? Deadlifts, sit-ups (if done wrong) and touching your toes are common culprits. More about that here.
Fortunately, there is a series of simple, safe and effective exercises that can make a big difference if you have chronic back pain.

Our go-to exercises for back pain are:

  • Side Plank
  • Modified Sit-up
  • Bird Dog (sometimes called the Superman)
  • Dead Bug (extra bonus!)

These exercises target the abdominal core muscles as well as the back muscles to provide strength and stability to most back problems.

As with all new exercises, start gently and gradually build up. If you go at it too hard to start with you can irritate already sore muscles and joints and you will get fed up with these wonderful back exercises very quickly. As a guide, if pain or discomfort on doing the exercise is above a four out of ten – stop – go back to an easier version.

What makes an exercise harder?
Obviously doing more repetitions makes the muscles work harder. So start with five reps.
Doing theses back exercises slowly is often harder as the core muscle have to balance your body for a longer time. Also making your body more unstable increases the impact on the core muscles. You can see this in the two versions of the Bird Dog exercise. The easy one moves one arm or leg at a time but the harder one moves an opposite arm and leg together whilst your weight is supported at just two points. People with chronic back pain often find this exercise quite difficult. If that is you, do the easy one first until you are more confident.
Increasing the load or weight lifted increases the work but these exercises are with your own bodyweight so that is not really an issue.
Give these exercises a go but if you are experiencing consistent pain and live or work in Brighton then come in to see us by booking online above or give us a call for a consultation. It’s free. We solve back pain with a tried and tested three-step process:

1 Consultation      2 Diagnosis      3 Treatment