Stiff Back? 5 Daily Exercises for Easing Back Pain

Who doesn’t have a stiff back these days? Hours of sitting bent over our laptops has left many of us with hunched-up shoulders, sore lower backs and tight necks. And while a stand-up desk or changing careers would probably sort most of your issues out, the most practical and overall beneficial medication is probably pilates. 

There are so many scientifically backed benefits to doing pilates, and back mobility is just one. But you don’t have to commit to spending hours on the mat to reap the benefits. 

Roll down 

Objective: To stretch the back extensor muscles and increase range of motion of the spine in forward flexion. 

1. Stand in an upright position. Imagine a brick wall behind the back of your head, ribcage, pelvis and heels, with your legs in parallel and hip-width apart 
2. Keep your arms in line with your body, palms facing inwards 
3. Inhale, pause 
4. Exhale, allowing your chin to lower to your chest and leading with the head start to peel your spine away from the wall articulating down towards the floor one vertebra at a time. Your head and arms are heavy – they should hang from your neck and shoulders 
5. Inhale, pause 
6. Exhale as you reverse the move rebuilding your spine back up against the wall to the start position 
7. Go for three reps 

Important note: knees are soft or bent.  

Side bend  

Objective: To lengthen and mobilise the spine in side flexion. 

1. Stand in an upright position as you did in the roll down (or go onto your knees) 
2. Place one hand behind your head, elbow bent out to the side and the other arm alongside the body, palm facing inward 
3. Inhale, pause 
4. Exhale as you gradually arch your spine to one side – think of holding  a massive beach ball so you lengthen your spine upwards and over, rather than compressing or shortening any area of the torso 
5. Inhale, pause 
6. Exhale to reverse the move returning to the start position.  
7. Go for three reps each side 

Important note: your weight is evenly placed through both feet and the pelvis doesn’t move.

Supine spine twist  

Objective: To lengthen and mobilise the spine in rotation. 

1. Lie on your back with your arms extended out in a T position, palms facing upward 
2. Your legs should be together in tabletop – hips and knees at 90° 
3. Inhale to move legs and pelvis as one unit to one side 
4. Exhale to return to the start position 
5. Go for five reps on each side 

Important note: initiate the move from the abdominals and obliques. Make sure your shoulder blades remain on the mat.

Back extension  

Objective: To lengthen and mobilise the spine in extension. 

1. Lie with your face down with the head aligned with the spine, arms straight alongside the body, palms pressing against the legs and legs together 
2. Inhale to lift the upper trunk away from the floor 
3. Exhale to lower upper trunk without touching the nose to the floor 
4. Go for five-to-10 reps 

Important note: keep your head aligned with your spine, abdominals engaged and pelvis still. 

The chest lift  

Objective: To lengthen and mobilise the spine in forward flexion. 

1. Lie on your back in a neutral spine and neutral pelvis position with legs parallel, knees are bent, feet hip width apart 
2. Interlace your fingers behind your head, elbows out to the side 
3. Exhale to lift head and chest – allowing the lower back to soften down into the mat but maintain a neutral pelvis 
4. Inhale, pause 
5. Exhale to lower chest and head returning to the start position 
6. Go for five-to-10 reps 

Important note: keep your head aligned with your spine when lifting into flexion, rest the weight of your head in your hands and maintain your legs in parallel 

Rest position  

Objective: To stretch the lower back and aid relaxation. 

1. Kneel with the legs together, sitting on the heels, chest resting on thighs and arms reaching forward on the floor shoulder width apart and palms down 
2. Breath freely relaxing the back, neck and shoulders