Back pain can be treated using specific exercises, which help strengthen muscles in the affected areas.
Oliver Eaton, osteopath at ProHealth clinic, said these are the five best exercises to prevent back pain.
The condition is “very common”, according to the NHS, “and will normally improve within a few weeks or months”.
“Pain in the lower back is particularly common,” they added. “Although it can be felt anywhere along the spine – from the neck down to the hips.”
Try these five exercises to help relieve back pain.
“Position yourself on your hands and knees,” said Oliver, “arch your back slowly, attempting to pull your back to the ceiling”.
“Then slowly let your back and abdomen drop toward the floor.”
Doing this three to five times a week, twice a day, could help reduce back pain.
Starting on your back with knees bent and feet flat on the floor, Oliver suggests tightening the abdominal muscles and they raising the hips up to forma straight line “from your knees to your shoulders”
“Try to hold the position long enough to complete three deep breaths, and then return to start position,” said Oliver. “Do this five times a day and gradually work up to 30.”
Shoulder blade stretch
Sitting on an armless chair or stool, Oliver recommended pulling the shoulder blades together, holding for five seconds and then releasing them.
“Repeat three to five times twice a day,” he added.
Lower back rotational stretch
“Lie on your back with your knees bent and your feet flat on the floor,” said Oliver.
“Keeping the shoulders on the floor, roll your bent knees to one side. Hold for 10 seconds and return to the starting position.”
After repeating on the opposite side, completing this stretch two to three times a day could help reduce back pain.
“Lie on your back with your knees bent and your feet flat on the floor.
“Using both hands, pull one knee and press it to your chest. Tighten your abdominals and press your spine to the floor. Hold for five seconds.”
Oliver recommended repeating this exercise two to three times a day – preferably once in the morning and once at night.
The NHS recommended staying as active as possible to help relieve back pain.
They added activities such as swimming, walking, pilates and yoga can all help reduce the severity of back pain.
Source : EXPRESS