Exercises for Back Pain

How often should you do your exercises for back pain?

I'm often asked how often you should do your exercises for back pain and the honest answer is there is no absolute rule. I generally say 'little and often'.

Your circumstances are unique and you need to discuss your exercises with your physiotherapist or doctor to make sure they are tailored to your needs.

I can suggest the following as a guideline but please discuss this with your physio or doctor:

Back Stretching Exercise

hold your stretches for about 30 seconds
ease gently into the stiffness
do about three in a row
you will probably need to do at least two sessions a day to make a difference and possibly more.
If you are very stiff you may want to just do a few minutes on and off throughout the day - whenever you get a chance.

See some examples of back stretching exercises

Back Strengthening Exercise

Back strengthening exercises need to be practiced regularly if they are to be effective.

Try and start with a few exercises - perhaps 5 or 10 in a row
When you are comfortable with that increase the number of sets of exercises you do e.g. do 5 exercises and have a rest, then do another 5
This would be two sets of 5 repetitions in each set
Try and exercise two or three times a day
For early core stability exercises I suggest 10 second holds, 10 times in a row
Increase to larger numbers of exercises when you are comfortable