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Three Exercises Proven To Help Back Pain

December 17, 2015 PeterDonkin 0 Comment


back pain kingston upon thamesProbably the most common pain the medical community deals with is the back. Back pain, injury, strain or sprain affects 1 in every 3 adults in the world. In the United Kingdom alone, 2.6 million people have back pain every single day. More than 8 million people have chronic back pain and 10 million work days per year are lost to back pain.

Back Pain affects more people than cancer or diabetes!

Back pain costs the United Kingdom more than cancer or diabetes! It is pretty safe to say every person will suffer from back pain at some point in their life.

Anyone can get back pain, but there are some factors that make it more likely. These are some of the following causes that affect the likelihood of a person suffering from back pain:

Obesity & Poor Physical activity

Obesity is a major contributor in back pain. Excess weight puts more strain on the spine and the muscles. Obese people are more likely to not get enough exercise which is needed to keep the back strong.


While smoking does not cause back pain, it restricts the nutrients needed to travel to the spinal discs. This hampers the body’s natural ability to heal.

Age & Job

Most people will experience some type of back pain when they reach middle age. The average patient will be in their late 30’s or 40’s. This is especially true for people who have a job that requires them to stand, lift or sit for extended periods of time.

What can you do to stop back pain?

The best way to not have back pain is to avoid it in the first place. The following exercises are proven to be affective for keeping the back and neck healthy both before and during recovery.

Exercise #1: The Pelvic Tilt Exercise for Back Pain Prevention

  • Lie on your back on the floor.
  • Bend your knees and keep your feet flat on the floor.
  • Cross your arms across your chest.

While breathing deeply, slowly tilt your pelvis up then down pushing into the floor. Hold that position for 10 seconds. Repeat 10 times adding more as you feel comfortable.

The abdomen muscles directly affect the back muscles. You cannot have one without the other. In order to strengthen the back, work your abs.

Back Pain Exercise #2: The Cat Stretch

Begin on your hands and knees. Concentrate on your breathing and do not hold your breath. Inhale deeply and as you exhale round your back and shoulders to resemble a frightened cat. Let your back move to its original position. Repeat 10 times. This stretches the spine allowing blood to flow more freely and strengthens the muscles of the spine.

Back Pain Exercise #3: V-Ups

Lie flat on the floor with toes pointed up. In one movement raise your feet and arms into the air, not touching but get as close as you can. Your body should be in a V formation. Your butt should be the only thing touching the floor. Hold this position for 3 seconds, then lower arms and legs and repeat. Do not get discouraged if it takes a while to get this one. Over time increase the hold time and the repetitions. This strengthens the core of the body.

The best time to begin incorporating these exercises into your exercise program is before you experience back pain. If it is too late for that, practice these slowly while you are recovering and after you are healed continue to do them as part of your health routine. There are many other exercises that assist in healing and prevention of muscle strain.

Need professional help?

If you need advice on back pain please contact the clinic today on 020 8546 6464

Treatment for Back Pain

at Physio & More we offer a variety of services to help with back pain including:





Strand House, 169 Richmond Rd, Kingston upon Thames KT2 5DA 020 8546 6464