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Health and Medical

Suffering From Back Pain? Here Are Some DIY Exercises For Relief

Back pain can be crippling and very uncomfortable. It can affect people of any age, and it will keep increasing with negligence. 

What Are The Common Causes Of Back Pain?

Here are some of the common causes of back pain-

  • Strain: strained muscles or ligaments, muscle spasms or tension, damaged discs, or any injury while lifting a heavy object. 
  • Structural problems: Arthritis, bulging discs, abnormal spine curvature, osteoporosis, sciatica, and ruptured discs. 
  • Movement and posture: Back Pains can be caused by regular activities and adopting improper posture, like over-stretching, bending wrongly for a long time, straining the neck forward, long driving sessions without breaks, and sitting or standing for long hours many more. 
  • Other causes: Cancer in the spine, sleeping disorders, cauda equina syndrome, and many more are included in this.  

What Are Some Exercises For Relief?

Here are some exercises suggestions from a back pain specialist in Adelaide  that will help you reduce your backaches:

Knee-to chest: Lengthens lower back, relieves tension and pain. 

How to perform-

  • Lie straight on your back and pull one knee to your chest until you feel pressure. 
  • Keep it for 15-20 seconds and do it three times at an interval of 30 seconds. 
  • You can also pull up both your legs to your chest if you feel comfortable.

Rotating your trunk: Relieves tension from the lower back and works on core muscles. 

How to perform-

  • Lie straight on your back and bring your knees to your chest to resemble the position of sitting on a chair
  • Extend your arms on both sides with palms down.
  • Keeping your knees together and hands on the floor, gently roll both knees on either side. 
  • Hold it for 15-20 seconds and repeat it 5-10 times on each side. 

Pelvic tilt: Helps release tight back muscles and maintain flexibility. 

How to perform-

  • Lie straight on the back with knees bent, feet flat, and arms by your sides.
  • You need to arch your lower back and push out your stomach. Hold it for 5-10 seconds.
  • Push the pelvis towards the ceiling without lifting it from the floor and feel your lower back pressing on the floor. Hold it for 5-10 seconds.
  • Start with 10-15 reparations. 

Flexion rotation: Helps stretch your lower back and buttocks.

How to perform-

  • Lie on one of your sides with both legs bent. ( suppose right side)
  • Bend the other leg (left leg) and hook it behind the other knee(right knee)
  • Slowly rotate the upper body backward and keep touching the shoulder blade to the ground until you feel a stretch on your lower back. 
  • Hold each stretch for 1-3 seconds before moving the rotation and repeat it ten times. 

Supported bridge: Helps release the stiffness of your lower back through supported elevation. You need a cushion to perform this exercise. 

How to perform-

  • Lie on your back with your knees bent and feet flat, lift your hip, and place it over a foam or cushion.
  • Relax your entire body and hold it for 30-60 seconds. 
  • Repeat 3-5 times with an interval of 30 seconds between each set. 


Adelaide Neurosurgery Center has the best back pain specialist in Adelaide, and if you are suffering from excessive back pain, this is the best place to get your treatment done.

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