Stretches for general back care

These exercises are good all round exercises to do in the morning when you get up to ease stiffness and stretch your back.

Knee hugs

Lie on your back on the floor and tuck you knees up to your chest and hold either under or over your knees. Hold in this position for 30 seconds. Keep your knees tucked in and gently squeeze knees in a circle one way for 5 times then repeat in the opposite direction

 Low back and thorax gentle stretch

Lie on your back on the floor with your knees bent and with feet on the floor. Stretch your arms out to each side and tighten your abdominal muscles (suck your belly button in but continue to breath normally). Slowly lower both knees to the right side whilst turning your head to the opposite side. Try to keep your shoulders on the floor; you may need to lower your arms to do this. Slowly raise your knees back up to the starting position keeping your stomach muscles tight as much as possible. Do the same on the opposite side and repeat each side 5 times.

Core strength exercises

It is important to learn to use the small, deep muscles in the abdomen in order to keep the low back stable, strong and free from injury. The following exercises should be done daily and will help you to learn how to strengthen these muscles.

Abdominal Hollowing

Lie on the floor on your back with knees bent and feet on floor. To find starting position, tilt pelvis forward (arch back very slightly) and backwards (squeeze buttocks) slowly then find position midway between these movements (not your natural resting position) – this is the neutral position

From the neutral position, focus on the naval area (belly button) and pull in as tight as you can whilst breathing normally. Hold for 10 seconds then relax and rest for 5 seconds. Do 2 sets of 10 repetitions twice daily and increase to 3 sets of 10 reps, twice daily, after 6 weeks

The wall chair

Start by standing against a wall with your feet one large step away from the wall and hip width apart. Press the base of your skull and your shoulders back into the wall (do not tilt your head back). Tighten your stomach muscles by imagining you are zipping up a pair of really tight jeans but breathe normally at the same time. Bend both your knees and lower your body down until your hips and knees are at 90° angles. As you do this raise your arms until they are straight in front of you. Hold for a count of 3 – 5 seconds then raise yourself back up and lower your arms to the starting position. Keep your upper body against the wall during the exercise. Repeat this 5 times initially and increase repetitions slowly and progressively.

Shona McKay

Registered Osteopath

South Inch Osteopaths

1 Marshall Place

Perth, PH2 8AH

t. 01738 440220

www.southinchosteopaths.co.uk