Top exercises for back spasm

GOOD FOR:

Strengthening your core back muscles
Reducing inflammatory pain
Improving blood and lymphatic flow to your spine

Download PDF Here

Dorsal Arch Place both hands underneath your buttocks and assume a slumped position. Sit upright and pull your shoulders backwards until you experience a stretch that is not causing too much discomfort. Take a deep breath and hold that position for as long as what you can comfortably sustain. Exhale and return to starting position. Repeat exercise 2 – 3 times. For best results: Repeat this routine 3 – 5 times a week. Combine these exercises with our Back Spasm Stretch routine. Avoid doing if: This stretch aggravates or causes pain.
Knee Raise Sit upright and place both hands on your thighs. Stabilise your spine by pulling your navel inwards and upwards. Lift your one leg whilst maintaining the tension on your abdominal muscles. Take a deep breath and hold that position for as long as what you can comfortably sustain. Exhale and return to starting position. Change legs and repeat with opposite leg. Repeat exercise 2 – 3 times on each side. Avoid doing if: This stretch aggravates or causes pain.
Seated sideways rotation Sit upright and fold both arms in front of your chest. Rotate sideways until you experience a stretch that is not causing too much discomfort. Take a deep breath and hold that position for as long as what you can comfortably sustain. Exhale and return to starting position. Change direction and repeat on opposite side. Repeat exercise 2 – 3 times on each side. Avoid doing if: This stretch aggravates or causes pain.
Chair Squats Lock the wheel castors on your chair and ensure that your chair will not slide backwards or sideways. Sit upright and fold your arms in front of your chest. Stabilise your spine by pulling your navel inwards and upwards. Stand up from your chair whilst maintaining the same tension on your abdominal muscles. Take a deep breath and hold that position for as long as what you can comfortably sustain. Exhale and return to starting position. Repeat exercise 3 – 4 times. Avoid doing if: This stretch aggravates or causes pain.
Wall Push-ups Stand upright, place your hands at shoulder height against the wall. Move your feet slightly backwards. Lean forwards by bending your arms and pulling your shoulder blades together. Take a deep breath and hold that position for as long as what you can comfortably sustain. Exhale and return to starting position. Repeat exercise 4 – 6 times. Avoid doing if: This stretch aggravates or causes pain.