Best exercises to reduce back pain

Best exercises to reduce back painThese exercises from physiotherapist and BackCare expert Nick Sinfield help to stretch, strengthen and mobilise the lower back. When starting out, go gently to get used to the movements and work out how far you can go into each position without feeling pain. Aim to do this routine at least once a day if the pain allows. You can complement this routine with walking, cycling and water-based activities. You are advised to seek medical advice before starting these back pain exercises, and to stop immediately if you feel any pain.

Given are the exercises to help you to decrease your back pain:

Knee rolls

Lie on your back. Place a small flat cushion or book under your head. Keep your knees bent and together. Keep your upper body relaxed and your chin gently tucked in. Roll your knees to one side, followed by your pelvis, keeping both shoulders on the floor. Hold the stretch for one deep breath and return to the starting position and do over 8 to 10 repeatations.

Deep abdominal strengthening

Lie on your back. Place a small, flat cushion or book under your head. Bend your knees and keep your feet straight and hip-width apart. Keep your upper body relaxed and your chin gently tucked in. As you breathe out, draw up the muscles of your pelvis and lower abdominals, as though you were doing up an imaginary zip along your stomach. Hold this gentle contraction while breathing from your abdomen for 5 to 10 breaths, and relax.

Back extensions

Do this also 8 to 10 times by lying on your stomach, and prop yourself on your elbows, lengthening your spine. Keep your shoulders back and neck long. Keeping your neck long, arch your back up by pushing down on your hands. You should feel a gentle stretch in the stomach muscles as you arch backwards. Breathe and hold for 5 to 10 seconds. Return to the starting position.

Pelvic tilts

Lie on your back. Place a small, flat cushion or book under your head. Bend your knees and keep your feet straight and hip-width apart. Keep your upper body relaxed and your chin gently tucked in. Gently flatten your low back into the floor and contract your stomach muscles. Now tilt your pelvis towards your heels until you feel a gentle arch in your lower back, feeling your back muscles contracting and return to the starting position.

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