Back pain – five quick and simple exercises to relieve your backache

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Posted on May 10 2018 - 11:49am by admin

Back pain is a common condition that usually improves by itself within a few months, according to the NHS.

The most common type of back pain is lower back pain, it said.

You can prevent lower back pain by maintaining a healthy body weight, and by regularly exercising.

It’s usually nothing to worry about and will get better by itself.

But, you can speed up your recovery time by doing these quick exercises.

Back stretch

Lie on your back with your hands above your head.

“Bend your knees and roll them slowly to one side, keeping your feet on the floor,” said Arthritis Research UK.

Hold the stretch for a full 10 seconds, before returning to the original position.

Repeat the exercise three times on each side.

Deep lunge

Begin this exercise by kneeling on one knee.

Place your other foot ahead of your kneeling knee.

While facing forwards, lift your knee up slightly, until you feel the stretch.

Stay in the position for about five seconds, but placing your knee back on the floor.

Repeat the stretch three times, while switching knees each time.

One-leg stand

This exercise may require something to hold onto, if your balance isn’t great.

Bend one of your knees behind you, so your heel is pointing toward your bum.

Hold the pose for five seconds, and again, repeat the exercise for three times on each side.

Pelvic tilt

Lie down on the floor, with your knees bent, and the soles of your feet planted on the ground.

“Tighten your stomach muscles, flattening your back against the floor,” Arthritis Research UK said.

“Hold for five seconds. Repeat five times.”

Knees to chest

“Lie on your back, knees bent.

“Bring one knee up and pull it gently into your chest for 5 seconds.

“Repeat up to 5 times on each side.”

You can always lower your risk of back pain by staying active.

Sitting for too long in the same position, while driving or while at work, could lead to a painful back.

If you’re overweight, losing a few pounds will help to relieve some of the pressure on your spine.

See a GP or a physiotherapist for more information about exercising with back pain.

You should contact a doctor immediately, or dial NHS111 if you have back pain and a numbness, or tingling around the genitals or buttocks. It could be a sign of something more serious.

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