Lower back pain: Four of the best exercises to treat painful symptoms at home
LOWER back pain is extremely common in the UK, affecting one in three adults. While laying down and doing nothing by seem like the best form of relief, doing certain exercises are actually considered key.
Exercise is the best way to combat back pain
Lower back pain can make how you go about you day to day life very difficult.
It usually isn’t the sign of anything serious, and will usually improve within a few weeks. But if you’re concerned your GP can examine you and advise on the best treatment.
Keeping active if you have back pain is key, according to Bupa, as this can be an effective way of relieving the pain and prevent it from coming back.
The health organisation recommends four simple exercises you can do at home to gain some relief.
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Keeping active if you have back pain is key and there are some easy exercises you can do at home
Pelvic tilts
If you can’t lie on your back it advises you can to this in a supported reclined sitting position.
To begin, it says:
1. Lie on your back with your knees bent. Get your lower stomach muscles working by gently pulling your belly button towards your spine.
Keep your breathing steady while tilting your pelvis and flattening your pelvis and flattening your back to the ground.
2. Hold for five seconds.
3. Return slowly to your original position and repeat.
Do five to 10 repetitions daily.
Lumbar rotation stretch
First:
1. Lie on your back with your knees bent.
2. Keeping your knees together, lower them to the floor as far as you can on one side, and hold the stretch for a couple of seconds.
3. Return to the starting position and repeat on the other side.
Make sure to keep your shoulders on the ground during the exercise.
Do three to four repetitions on each side, daily.
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Cat stretch
First:
1. Support yourself on all fours. Make sure your back is straight and your head is in line with your body.
2. Arch your back upward.
3. Let your spine arch downward.
4. Return to the starting position.
Do five to 10 repetitions daily.
Flexion
To begin:
1. Kneel onto all fours, keeping your hands and knees shoulder width apart.
2. Your hips should be at a 90 degree angle with your shoulders directly above your hands and your hips directly above your knees.
3. Slowly move your hips backwards to get your buttocks to your heels.
4. Hold the stretch position for 10 to 15 seconds.
Do three to four repetitions daily.
The NHS recommends doing abdominal strengthening to relieve back pain.
