Our blog contains a series of blog posts that focus on exercise for back pain – these back pain exercises will help you put together a plan to strengthen your back using flexibility and endurance exercises.
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When performing these exercises you should NEVER feel any pain. If you experience pain stop and call our Edinburgh Clinic on 0131 221 1415 to speak to our Osteopath.
These exercises first appeared in “The Back Book” – a book I co-authored with Gavin Hastings OBE ExCaptain of Scottish rugby team back in 1999.
Whenever possible I will find a video that will relate to each exercise to really help you.
The strengthening (endurance) back pain exercises must be done once a day, 6 days a week and the stretching exercises should be done every day two to four times a day (depending on how stiff you are and how much time you can find to devote to getting better)
The more you do them, the faster you will learn them and the quicker you will be able to get through them!
This is an ongoing exercise program. Even if you have no back pain for 12 months that is not a reason to stop – don’t take it for granted and just keep doing them.
Back pain is not something you have to tolerate – by eating well and taking part in regular physical activity (something as simple as walking can help) you can help yourself overcome back pain and I hope these exercises for chronic back pain sufferers will get you off to a great start.
Choose a combination of flexibility and endurance exercises to create a short back care exercise plan for yourself.
Flexibility Exercises for back pain
Endurance (strengthening) back pain exercises
Low back pain and office workers
I have put together a few videos that show you how to adjust your chair so it protects your lower back
Position your office chair correctly video 1
Position your office chair correctly video 2
If you sit alot and you experience low back pain these exercises can help to strength your back. Take a 5 minute break every few hours and perform these stretches.
Benefits of exercise for back care
Ultimately what you need to engage in is a program of physical activity that will strengthen your whole body and reduce the back pain you are experiencing. Our clinic provides circuit training classes every Monday and Thursday which will really help to improve your fitness and we also provide one to one services with our personal trainer.
For more on our weekly circuit training exercise classes <== click here
For more on our personal trainer <== click here
You may also find that vibrational training can help <== click here
More back pain help
These blog posts might also help you, they provide with back care advice to help you manage your back pain.
Avoid low back pain with postural awareness
Should I take pain killers for my back pain or call the Doctor?
Two great exercises for back pain
What brings on the onset of back pain?
An ill fitting bra can predispose women to back pain
The correct lying positions on your back and side
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All material provided by Gavin Routledge – Edinburgh Osteopath and Clinic Director of active-x clinics Services. Telephone 0131 221 1415 or email gavin [@] active-x.co .uk
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