6 Lower Back Pain Exercises

Battersea In London

You Don’t Need The Gym For lower back pain 

6 Lower Back Pain Exercises You Don't Need The Gym For

Lower Back pain:can be uncomfortable and can be detrimental to your health and wellness routine. Exercise can be used to reduce lower back pain, ease tension, build good posture and improve your fitness following an injury.

When left unchecked, untreated back injuries can make your pain worse. It’s important to stretch your back muscles and engage your abdominal muscles to help promote healing. This article will share with you 6 back exercises to reduce pain that you can do outside of the gym

What causes lower back pain?

The most common cause of back pain are muscular strains. These occur from tension and injury to the back muscles. Strains to the back muscles occur when you lift something too heavy, or fail to use correct manual handling positions when lifting things.

Back pain can be debilitating. It’s important to seek professional medical advice from a qualified healthcare professional when you injure your back. Physical therapy is a common treatment for back pain. Physiotherapists are able to provide medical advice that will help you recover from back pain.

C.H.E.K Master practitioners who are level 4 certified are able to provide medical advice that will help you recover from back pain. Scott is a master level 4 CHEK practitioner hailing from London, and shares his best exercises to help relieve back pain that don’t need a gym.

What is the best exercise for lower back pain?

According to Scott, the best exercise for back pain is by far the knee to chest stretch. This exercise is effective as it stretches your tight back muscles and will relieve tension in your lower back.

Knee to chest stretch:

Knee to chest stretch:

Knee to chest stretch:

The starting position for a knee to chest stretch is to lay flat on the floor. Keep both knees bent and bring one knee to your chest. Keep the other leg in an angled position. Gently pull your knee and stretch it until you feel some mild discomfort. Lower leg to return to the starting position and then repeat with opposite leg.

Continue to repeat until you feel the relieving tension in your muscles. Take a rest if you feel sharp low back pain, and never do any exercise without talking to a professional

6 best exercises for your lower back:

You don’t need to go to the gym to exercise your back. Exercising your back helps to release tight muscles and reduce lower back pain. Many academic research institutions agree that regularly stretching is key to reducing pain.

Here are the 5 best exercises for your back that you don’t need the gym for:

1.Pelvic Tilt Exercise:

Pelvic Tilt Exercise:

The starting position for this exercise is lying flat on the floor.

Keep your knees bent and feet flat. Ensure to keep knees hip width apart. Perform the pelvic tilt by engaging your core muscles and pushing your belly button back. Bring the small of your back flat on the floor. Hold for a few seconds before you release the hold.

2.Standing Torso Twist:

Standing Torso Twist:

The standing torso twist is performed standing upright. Hold the Swiss ball in both arms, maintaining a straight line from your chest to the ball. Move the Swiss ball around to the side of your body, then repeat for the opposite side

3 Squat push press:

Squat Push Press:

The squat push press begins with bent knees. Slowly lower yourself into a squat position. You can use light weights if you feel comfortable. Bodyweight is also fine.

Stand up from your squat position and push hands straight into the air. Your legs should be straight and abdominal muscles pulled tight. Repeat.

4.Lower Body Russian twist:

Lower body Russian Twists


Russian twists are amazing for back pain as this exercise mobilises the lumbar spine. Sit up with your knees bent. Gently roll back slightly until your core muscles are engaged. Move your left hand across your body and twist your torso. Keep your knees bent and feet elevated. Move across to the other side. Continue to do this to create a gentle stretch in your back.

5.Using the Swiss Ball for lower Back Pain:

Swiss Ball for lower Back Pain


The Swiss ball is a good companion for back pain. Remember when using the Swiss ball to keep your feet flat in order to reduce injuries. Swiss ball is powerful as a CHEK master level 4 practitioner can perform a kinetic chain assessment which can help target your lower back pain.

A Swiss ball workout will help relieve back pain and is also a good way to add light weights to the exercises above.

Why Planks are Bad for lower Back Pain:Planks are Bad for lower Back Pain

Planks are bad for low back pain as planks can irritate your injured back. Disc herniation is common in gym-goers, and planks can severely agitate any herniations and vastly increase your lower back pain.

Regular stretching including the knees to chest exercise and other stretched can help reduce back pain without agitating any injuries. The National Institute of Neurological Disorders and Stroke recommends exercise as one of the pivotal treatments for back pain. However, it’s important to choose low-impact exercises.

6.Deadlifts and Squats with Low

Lower Back Pain:

deadlifts squats


Peer reviewed studies suggest that deadlifts and squats can be an effective exercise to treat low back pain. When performed with a certified Level 4 CHEK Master Practitioner personal trainer, these exercises are perfect for stretching out any pain.

Always remember to keep your knees slightly bent when performing these exercises. It’s important to recruit the services of a qualified personal trainer if you want to use these in your program with a back injury.

Relieve back pain for free:

Orthopaedic surgeons are expensive. Often, the sources for low back pain are muscular rather than skeletal. It’s important to talk to a qualified healthcare professional prior to deciding on treatment for your back pain.

You can relieve back pain for free by doing some core muscles exercises and other light stretches.

Engaging abdominal muscles:

Engaging abdominal muscles:

Many health tips suggest exercising your core and back together to relieve back pain. The pelvic lift is a good way to reduce lower back pain.

This exercise can be performed when you lie on your back. Keep your knees bent and feet flat. Gently arch upwards, pushing your knees outwards as you do so. Hold for a few seconds and then slowly return to the starting position.

You can elevate one leg to make this position more challenging. However, it’s good to try the basic exercise out for a few days to make sure the pelvic tilt does not aggravate any injuries.

Why a Level 4 C.H.E.K Practitioner London 

for lower Back Pain:

A CHEK Level 4 Master practitioner has a wealth of knowledge needed to effectively and holistically treat back pains. These practitioners will teach you life changes that will vastly reduce your levels of pain.

CHEK Assessments:

CHEK Assessments are comprehensive and use medically reviewed knowledge to inform health decisions.

CHEK assessments provide the practitioner with great insight into how your body is functioning. The CHEK practitioner then uses this and their professional knowledge to create a plan that will aid your health in the long-term.

Holistic Approach:

CHEK professionals are a better choice than a regular personal trainer for any injury needs. This is because a CHEK certified trainer operates with a holistic approach and has specialised knowledge needed to effectively treat injuries.

The CHEK approach ensures you get lasting results and change your overall lifestyle. It isn’t a quick fix.

Working with a CHEK master practitioner guarantees that your back pain will be treated. You and your practitioner will work together to get to the root cause of the issue.

6 Back Pain Exercises You Don't Need The Gym For

Scott – London Personal Trainer and C.H.E.K Master Practitioner:

Scott is a CHEK certified level 4 Master Practitioner and qualified lifestyle coach. With over 22 years of experience mentoring and coaching clients to achieve their fitness and health goals, Scott has the knowledge to help pursue your fitness dreams.Scott operates in London and is a CHEK Master Practitioner based in the London area. He is known for his holistic approach to fitness.Scott can help you to achieve your goals in London today.If you have debilitating back pain and need a personal trainer to help you manage this pain, Scott is the man for you.Scott has a wealth of experience in helping clients to lose weight, recover from injuries and improve their life. Contact Scott today to see how he can work for you.