5 Simple Back Pain Exercises We Recommend at Kent Healthcare
5 Simple Back Pain Exercises We Recommend at Kent Healthcare
“It started as a slight discomfort.”
That’s what many of our patients say when they first walk into Kent Healthcare. A pinch between the shoulder blades. A sore back after bending over. A tightness that creeps in at the end of the day. It’s easy to ignore — until it starts affecting how you work, sleep, or live. Whether it’s dull or sharp, occasional or constant, back pain is one of the most common struggles people face. But it doesn’t have to be your normal.
How Back Pain Exercises Can Help You Reclaim Comfort at Kent
Back pain doesn’t always begin with a dramatic injury. Sometimes, it starts subtly with a slight ache when you rise from bed, a tightness when reaching for the top shelf, or that all-too-familiar stiffness after a long drive. It grows quietly, limiting how freely you move, how deeply you breathe, and how comfortably you sleep.
For many, especially those dealing with persistent upper back pain, this discomfort turns into a constant shadow. But at Kent Healthcare, we believe every step toward relief matters. And we’ve seen firsthand how the right back pain exercises can transform lives, not only by reducing pain but by restoring confidence and freedom.
Why Back Pain Exercises Are the First Step Toward Healing
- Loosening tight muscles
- Improving posture and flexibility
- Reducing inflammation
- Strengthening weak core and spinal muscles
- Enhancing blood flow for natural healing
5 Easy, Therapist-Approved Back Pain Exercises
1. Cat-Cow Stretch
This gentle yoga movement improves flexibility and warms up the spine.
- Get on all fours with hands under shoulders and knees under hips.
- Inhale: arch your back, drop the belly, lift your head (cow).
- Exhale: round your back, tuck the chin, press through hands (cat).
- Repeat for 1–2 minutes.
Great for posture correction and easing upper back pain.
- Stand with your back against the wall, feet slightly forward.
- Press your head, upper back, and arms into the wall.
- Slowly raise and lower your arms like you’re making snow angels.
- 2 sets of 10 reps.
Targeting the upper back, this exercise promotes spinal mobility.
- Roll a towel and place it horizontally under your upper back while lying down.
- Relax arms overhead and let your upper spine gently extend over the towel.
- Hold for 30 seconds. Repeat 3 times.
A calming stretch that releases tension in the back and shoulders.
- Kneel, sit back onto your heels, and stretch your arms forward.
- Let your forehead touch the floor and breathe deeply.
- Hold for 1–2 minutes.
Helps with spinal rotation and back stiffness.
- Sit upright on a chair.
- Place your left hand on your right knee and twist your torso to the right.
- Hold for 20 seconds, then switch sides.
- Repeat 3–4 times per side.
Understanding Upper Back Pain and What Causes It
- Poor posture (especially from long hours at a desk)
- Weak upper back and shoulder muscles
- Stress and muscle tension
- Old injuries or trauma
- Thoracic spine misalignments
The Role of Back Pain Belts and Physical Therapy
- Reducing strain on the spine during movement
- Offering posture correction during long hours of sitting
- Supporting recovery after an injury or during flare-ups
Back Pain Treatment Available at Kent Healthcare
- Personalised physiotherapy sessions
- Posture and ergonomic assessments
- Tailored exercise programs for upper back pain
- Manual therapy and dry needling
- Heat therapy and ultrasound
- TENS unit and pain management modalities
- Advice on lifestyle, weight, and movement patterns
Ready to Take the First Step?
Book an appointment
Booking an appointment with our team of professionals is just a few taps away. Book now!