Back pain is a very common problem, affecting around one in three people in the UK each year. Pain in the back isn’t normally serious and usually gets better within a few days, weeks or months, depending on what’s caused it. It used to be thought that resting was the best way to treat a painful back, but it is now commonly known that keeping active and exercising will help to improve symptoms and get the back strong again. “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.
If you suffer from back pain, the following five stretches can help speed up the recovery process:
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, daily.
Lie on your back with your knees bent. Gently pull your belly button towards your spine.
Tilt your pelvis and flatten your back to the ground. Hold for five seconds before returning to the start position. Repeat five to 10 times, daily.
Kneel down on all fours, keeping your hands and knees shoulder width apart, with your hips directly above your knees and shoulders directly above your hands.
Slowly move your hips backwards so your buttocks reach your heels. Hold the stretch for 10 to 15 seconds and repeat three to four times, daily.
Lie on your back with your legs straight and back slightly arched. Lift one leg toward your chest, bending it at the knee.
Hold it there with your hands until you feel a gentle stretch. Keep the stretch for 10 to 15 seconds and slowly return to the start position. Repeat three to four times with each leg, daily.
Lumbar rotation stretch
Lie on your back with your knees bent. Keeping your knees together, lower them to the floor as far as you can on one side.
Hold the stretch for a couple of seconds, return to the starting position and repeat on the other side. Repeat three to four times on each side, daily.
Published at Wed, 23 Jan 2019 14:30:00 +0000