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Exercises for people with back injuries


Monday, September 18, 2017


THE discomfort of back pain can be annoying and undeniably painful. It slows you down and sometimes stops you from participating in activities that you enjoy. But fitness expert Rohan Gordon says stretches are a good way of relieving back pain. He warns, though, that people with back pain should consult their physicians before starting any programmes.

Here are a few recommendations:


Seated hamstring stretch

Sit at the edge of a chair. Straighten one leg so your heel is on the floor and your toes are pointed to the ceiling. Sit up straight then lean forward, holding it for 30 seconds. Then sit up and switch legs. Try not to round out your back.


Wall hamstring stretch

Lie on your back in front of door jamb or sofa arm. Put one leg up, leaving it slightly bent, and extend the other leg on the floor. Move closer to the sofa arm and slowly straighten the upper leg. Take deep breaths and hold this position for 30–40 seconds.


Wall sits

Stand straight against a wall. Slowly slide down until you are in a sitting position. Hold the position for 10 seconds then slowly slide back up. Repeat eight to 10 times.


Press-up back extension

Lie on your stomach, placing you hands under your shoulders. Put your elbows on the floor to support your shoulders and hold this position for 20 seconds. Repeat eight to 10 times.


Be careful to avoid toe touches, sit-ups and leg lifts when suffering from back injuries.