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Back pain: Help alleviate lower back pain with five simple stretches

Back pain: Help alleviate lower back pain with five simple stretches 1114977

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Back pain is a common condition many people experience at some point in their lives. The most common type is lower back pain. While pain in the back is not usually serious and normally clears up by itself over time, it can be extremely uncomfortable to live with. If you have back pain, it might be tempting not to move much and curl up all day on the sofa. But this can actually worsen the condition. Instead, experts advise exercising to help improve symptoms. Here are five stretches that can help with back pain:

Knee rolls

Lie on your back and bend your knees, keeping them together, while ensuring the upper body is relaxed and chin tucked in.

Roll your knees to one side, keeping both shoulders on the floor. Hold the stretch for one deep breath and return to the starting position. Repeat eight to 10 times, alternating sides.

Bottom to heels stretch

Kneel on all fours, with your knees under your hips and hands under your shoulders, keeping your back and neck straight and elbows relaxed.

Slowly move your bottom back towards your heels. Hold the stretch for one deep breath and return to the starting position. Repeat this eight to 10 times.

Cat stretch

Kneel on all fours, ensuring your back is straight and head in line with your body.

Arch your back upwards and let your spine arch downwards, before returning to the start position. Repeat five to 10 times.

Knees to chest

Lie on your back with your knees bent. Bring one knee up and gently pull it towards your chest for five seconds. Repeat up to five times on each side.

Back extensions

Lie on your front and rest on your forearms, with your elbows bent at your sides. Look towards the floor and keep your neck straight.

Arch your back up by pushing down on your hands. Breathe and hold for five to 10 seconds, before returning to the starting position. Repeat eight to 10 times.

“If you have low back pain, it’s important to stay physically active. Not only is exercise great for your overall health, it may help to reduce back pain and prevent it coming back,” said Bupa.

“See a GP if your pain doesn’t improve within a few weeks or you experience severe pain while trying any exercises,” advised the NHS.



Source: express.co.uk

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