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Back pain, or specifically lower back pain, is a condition that affects any gender and age. While certain lifestyle and occupation predisposes one differing levels of risk for getting low back pain, up to 60% of people would experience low back pain at any point of their life.

Your first instinct when having an acute lower back pain is probably to retreat to the bed and lay still as much as possible. This would probably be beneficial in helping you to cope with the initial pain, but studies have shown that beyond 48 hours, bed rest and total inactivity may undermine healing, reduce muscle tone and worsen flexibility.

Once the worst pain has subsided (meaning pain is now more bearable without the help of painkillers) you can try out these stretching exercises as suggested by our exercise expert, James.

Cat / Camel back stretch

Kneeling down on all fours, gently curve the back up until you feel the stretch, hold it for 5 seconds. Then gently curve the back down and hold for another 5 seconds. Repeat 3 times.

Supine back flexion

Lay on your back, and begin by raising both knees toward your chest, by actively contracting your hip muscles. Hold for 5 seconds. Now grasp both knees with your hands and pull towards your chest. Push the small of your back into the floor while doing so. Hold for another 5 seconds.

Trunk rotation

Bring both knees towards your chest by actively contracting your hip muscles.Then, keeping your shoulders on the ground, roll both knees across to the other side. Hold for 5 seconds, then return to the midline. Do the other side and repeat three times each.

Hamstring stretch

Sit on the floor and tuck one foot into your centre. Then, keeping your back straight, lean forward with your chest. You should feel a stretch in the rear of your thigh. Remember not to bend out of your back muscles, but rather lean forward. There are several variations of the hamstring stretch, which can be done on your back, standing, and with the assistance of a towel.

Quadriped arm/leg raises

Kneeling down on all fours, with your head pointing straight ahead, lift the opposite arm and leg, keeping them as straight as you can. Hold for 10 seconds. Do the other side, and repeat three times each.

Muscle sprains generally takes up to 2 weeks for full recovery, and the sooner you resume your physical activities, the better the circulation will be at your back and hopefully, faster recovery. But remember not to take painkillers to mask the pain, just so that you can go back to the gym, because you could be doing more damage without even realising it.

There are, however, some exercises that you should not do, according to James. Try to avoid these when having acute pain:

1. Straight leg sit-ups
2. Bent leg sit-ups or partial sit-ups (curl-ups) when you have acute back pain  Lifting both legs while lying on your back (leg lifts)  
3. Lifting heavy weights above the waist (standing military press or biceps curls)
4. Toe touches while standing

Point to remember: most back pain can be prevented with proper postures, and good form during weight lifting exercises. Physical activity may promote blood circulation, tone muscle, increase flexibility and speed up recovery of back sprains. All the best!