Mechanical Back Pain Advanced Exercise Programme
Aim to perform this programme a minimum of once per day unless prescribed otherwise. As with any new exercise, start slowly (repetitions as able) and build up as you are able within the guidelines below.
Pain should not exceed 3/10 whilst completing this exercise programme.
1. Forward Bending and arching in standing
- Start standing upright.
- Place your hands on your thighs.
- Slide your hands down your legs allowing you back to bend as you do.
- Go down as far as you feel comfortable and then slowly return to standing.
- Now continue until you arch backwards moving the hips forwards as you do.
2. Plank with leg lift
- Lie on your front.
- Lift your hips up into a position where your toes and elbows are in contact with the floor and there is a straight line through your back and legs.
- From this position, lift the legs alternating one at a time a few inches off the floor.
- Try and keep your hips still.
- Note: If this is too difficult, start with your knees still in contact with the floor.
3. Deadlift
- Stand upright with feet hip-width apart, a slight knee bend and a weight held in both hands.
- Engage the abdominal region and in a controlled manner, bend forward at the hips trying to keep your back straight. Do not let your knees bend further. Let your hips press out backwards.
- Go down as far as you feel comfortable or until your back starts to round.
- Come back up to standing and repeat.
We recommend consulting a musculoskeletal physiotherapist to ensure exercises are best suited to your recovery. If you are carrying out an exercise regime without consulting a healthcare professional, you do so at your own risk. If you have any concerns whilst completing these exercises, please contact a healthcare professional.
More Plans
Initially, your physiotherapist may provide you with simple movement or stretching based exercises to ensure we can restore your movement before we move on to the next stage of rehabilitation. This should not exceed any more than 3/10 on your perceived pain scale.
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The next stage may involve strengthening exercises to ensure your muscles, bones, tendons and other structures can tolerate load to meet the demands of your daily activities. This should not exceed any more than 3/10 on your perceived pain scale.
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