Exercises for back pain relief

Back pain is one of the most common complaints we see at our Sheffield osteopathy clinics. Whether it’s caused by poor posture, long hours at a desk, or a past injury, it can disrupt daily life and make even simple movements uncomfortable.

The good news? With a few targeted exercises, you can strengthen your back, improve flexibility, and reduce pain naturally. Here are the top five exercises recommended by a Sheffield osteopath to help you feel better and stay active.

1. Cat-Cow Stretch (Spinal Mobility)

This gentle stretch helps improve flexibility in your spine and relieves tension in your back muscles.

How to do it:

  1. Start on all fours, hands under shoulders, knees under hips.

  2. Inhale, arch your back, lifting your head and tailbone (Cow).

  3. Exhale, round your back, tucking your chin and pelvis (Cat).

  4. Repeat 10–15 times, moving slowly and with control.

2. Child’s Pose (Lower Back Relief)

A relaxing stretch that gently lengthens the lower back and hips.

How to do it:

  1. Kneel on the floor, sit back on your heels.

  2. Stretch your arms forward and lower your forehead to the floor.

  3. Hold for 20–30 seconds, breathing deeply.

4. Bird-Dog Exercise (Balance & Strength)

This exercise strengthens your core, glutes, and back muscles, improving posture and reducing pain.

How to do it:

  1. Start on all fours.

  2. Extend your right arm forward and left leg back, keeping your spine neutral.

  3. Hold for 5 seconds, then return to start.

  4. Repeat on the opposite side.

  5. Do 10 repetitions each side

3. Pelvic Tilts (Strengthen Core & Support Spine)

Pelvic tilts help stabilize your spine and reduce pressure on the lower back.

How to do it:

  1. Lie on your back with knees bent, feet flat on the floor.

  2. Gently tilt your pelvis so your lower back presses into the floor.

  3. Hold for 5 seconds, then relax.

  4. Repeat 10–15 times.

5. Knee hug (Lower back stretch)

The knee-hug stretch and its variations are simple yet effective exercises to relieve lower back and hip tension.

How to do it:

  1. Lie on your back with knees bent.

  2. Wrap your arms around both knees and pull them gently toward your chest.

  3. Keep your head and shoulders relaxed on the floor.

  4. Hold for 20–30 seconds, breathing deeply.

  5. Repeat 2–3 times.

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