If you are struggling with back pain and/or stiffness try these helpful tips and exercises to get you moving again.

Recognise | In the absence of trauma or medical reason, pain in the back often relates to a number of factors including psychological stress, sleep/recovery and general health as well as musculo-skeletal factors. Being aware of this and where possible adjusting contributing factors is likely to be a key part of symptom resolution.

Desensitise | decrease tissue sensitivity and pain with myofascial rolling and neural mobilisation locally and in surrounding muscles. Try massaging the glutes, feet and upperback muscles with a Sphere or Roller.

Strength & Tissue Capacity with Loaded Movement | use graduated, progressive resistance exercises to build tissue strength and capacity of the back and trunk muscles - addressing any deficit around the Hips. It is often useful to start with isometrics (muscle contraction without movement) before progressing to typical isotonic exercises - a health professional such as a Physiotherapist can help you with finding the right variations for the stage you are at. Also incorporate exercises to work your entire body (both resistance based & ones that challenge your cardio vascular system) to promote health & wellness and aid your recovery.

Check out this short video to see example exercises for back pain and stiffness and an overview of this approach. 

*These are suggestions only and do not constitute medical advice. We always endorse seeing a health professional.