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Back pain: The simple at-home exercises to perform to help relieve pain in the lower back

Everyone will experience back pain at some point in their life, and when you think how much we use the muscles in the back it’s no wonder a slight twinge or throbbing pain can occur.

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It’s been estimated that around one quarter of the population will be affected by back pain, according to the Physiotherapy Clinic.

When back pain negatively affects a person’s life or becomes so painful that everyday tasks are impossible, this is when a safe remedy needs to happen.

Certain exercises have been known to help with this, however, it’s important to note that if the pain is unbearable, avoiding anything strenuous is advised.

Lower back pain can be a debilitating and painful condition, fortunately though there are certain stretches or exercises proven to help soothe the pain.

The musculoskeletal system is made up of bones, muscles, tendons, ligaments and other connective tissues that provide form, support, stability and movement to the body.

Other muscles that play an important role in maintaining the normal curvature of the spinal column which are reported to be associated with the lower back pain. These include the hip flexor and hamstring muscles.

Healthline recommends two exercises to help ease your back pain. 

Knee-to-chest exercise

This stretch is helpful in lengthening the lower back, relieving tension and pain.

To perform this stretch, follow these steps:

  • Lie on your back with the knees bent and the feet flat on the floor
  • Using both hands, grab hold of the right lower leg and interlace the fingers or clasp the wrists just under the knee
  • While keeping the left foot flat on the floor, gently pull the right knee up to the chest until a feeling of a slight stretch in the lower back is felt
  • Hold this position for 30 to 60 seconds, releasing the right knee and returning to the starting position.

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Cat-cow stretch

This stretch is a useful exercise to help increase flexibility and ease tension in the lower back and core muscles.

To perform this stretch, follow these steps:

  • Get onto the hands and knees with the knees hip-width apart
  • Arch the back by pulling the belly button up toward the spine, letting the head drop forward
  • Hold this for five to 10 seconds, raising the head up and letting the pelvis fall forward, curving the back down toward the floor

If the pain in the back is unbearable or does not go away, seeing a physiotherapist is a suitable option.

Back pain research has identified that the most effective form of physiotherapy treatment for back pain is exercise and manual therapy.

Physiotherapy Clinic said: “Based on your physiotherapists examination they will be able to identify the best forms of manual therapy and exercise for you to help enable normal spinal movement, build confidence in your back and return to normal life.

“Your physiotherapist may include other forms of treatment to facilitate recovery.”

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