Back Pain Treatment: 5 Stretches to Help Strengthen Muscles

back pain treatment melbourne

If you suffer from regular back pain, you know how frustrating it can be. And seeking out back pain treatment in Melbourne is a good idea. An osteopath can help with back pain treatment through the use of manual hands-on techniques including stretches, massage and joint manipulations.

But there are also some things you can do at home as well. Strengthening your back muscles is one way to help relieve back pain and prevent injuries. Depending on what’s causing your back pain, your Osteopath may prescribe specific stretches for your back pain treatment in Melbourne.

But you can also try the following stretches at home too, anything we can do to make our backs stronger is good!

back pain treatment melbourne

Superman Stretch

The Superman stretch is a great way to strengthen your lower back and doesn’t require any equipment. This stretch works your glutes, hamstrings, erector spine, upper back, shoulders and arms.

To perform the stretch, lie facedown on the floor with your arms stretched overhead. Lift your upper body and legs off the floor by engaging your core and glutes. Hold for one second before dropping back down to the floor. Be sure to lift as high as you can without straining and then lower back down in a controlled manner.

Reverse Fly Stretch

This is a great stretch for improving your postural strength, vital for everyday health. If you’re suffering from lower back pain, be extra careful when doing this stretch. This stretch requires a pair of lightweight dumbbells to start.

To perform the stretch, place a dumbbell in each hand and lean forward until your torso is at a 45-degree angle from the floor. Keep a slight bend in your elbows as your hands hang in front of you. Engage your core and lift your arms up and out, squeezing your shoulder blades together. Slowly return to the starting position.

Resistance Band Pull Apart

This is a retraction exercise that requires a resistance band. If you’re seeing an osteopath for back pain treatment in Melbourne, you should be able to pick one up at the clinic. Retraction exercises help to improve shoulder health, particularly the muscles around your rotator cuff.

To perform this exercise stand with your arms extended, holding the resistance band so that it’s taut. Keeping your arms straight pull the band towards your chest by moving your arms out to the sides.

Back extension

A great exercise for beginners, back extensions are a popular strengthening exercise prescribed during back pain treatment in Melbourne. This stretch targets your back extensor muscles, also known as the erector spine muscles.

To perform this exercise lie face down on an exercise ball and extend your arms overhead in line with your ears. Slowly raise your upper body and arms towards the sky, pause for a moment and then slowly lower down.


You might be surprised to see a plank listed here as it’s generally thought of as an exercise for strengthening your core. But planks help to strengthen the muscles that make holding a neutral spine easier, reducing stress on your back while sitting. They’re a great way to prevent back pain.

To perform a plank, place your elbows and forearms on the floor and extend your legs. Support your weight on your toes and forearms. Your body should be as straight as possible, without dipping in the hips. Try to hold this position for 30 seconds.

Visit OsteoCare Craigieburn for effective back pain treatment in Melbourne

Our osteopaths can help to prescribe the right exercises to help alleviate your back pain and strengthen your back muscles. Using several techniques we can address the root cause of your pain to deliver effective back pain treatment in Melbourne.

Book an appointment today by using our online booking system.