The following exercises for back pain should be done in a pain free range and are just a general treatment without assessing what is the cause of your pain. Please seek advice from a professional.
This is great for lower back pain as you are sitting down and also supported by your hands you. On a comfortable seat place your hands on your legs. Then gently slide them down towards the floor and flex forward from your hip. It doesn’t matter if your back bends here. Keep going down as low as you can to the floor. Once you are down as low as you can just hang out there for 2 mins. You should start to feel your muscles in your lower back start to stretch eventually. Sometimes it can take a few seconds before you feel it but its a great way to open up the lower spine.
Start on all fours so that your hands and knees are on the floor. Walk your hands as far out in front of you as you can while keeping them in contact on floor. Then keeping your hands there sit your hips back as far you can to your heels. Hold this position for 30 secs and then come back to all fours. Repeat as many times as you need.
Laying on your back with your legs bent at the knee try to tilt your pelvis slowly towards you. The best way to do this is to imagine your pelvis is a bowl of water and you want to try to tip the water over yourself. This will only be a small movement and you should feel a small stretch in your lower back and also some tightness in your abdominal muscles. Repeat 10-15 times as often as you can.
Click here if you would like to find out more about how osteopathy can help with back pain.