Health & Fitness

Pain in Back: Try These Five Exercises to Help Relieve a Painful Lower Back

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PAIN IN the back can be very uncomfortable and can get in the way of day-to-day life. Although resting may seem like the obvious way to soothe back pain, it’s actually important to exercise and stretch the back in order to improve strength and flexibility. Try these five exercises to relieve a painful lower back.

Back pain is a very common problem in the UK, especially in the lower part of the back.

If done everyday, exercises at home, along with other activities like walking, swimming and yoga, can ease symptoms of back pain within two to six weeks.

The following five exercises can help improve symptoms.

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.

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.

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.

Deep abdominal strengthening

Lie on your back and bend your knees, keeping your feet straight and hip-width apart.

Exercising and stretching the back at home and help relieve back pain (Image: Getty Images)

As you breathe out, gently tense the muscles in your pelvis and lower tummy so they’re pulled up towards your chest. Hold for five to 10 breaths and relax. Repeat five times.

Pelvic tilts

Lie on your back and bend your knees, keeping your feet straight and hip-width apart.

Gently flatten your lower back into the floor and tense your stomach muscles. Tilt your pelvis towards your heels until you feel a gentle arch in your lower back and return to the starting position.

Repeat 10 to 15 times, tilting your pelvis back and forth in a slow rocking motion.

“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.

Courtesy: express.co.uk

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