Back Pain? Try These Exercises
Posted on 5th December 2022 at 14:21
Do you want to prevent back pain? Try these exercises to stretch and strengthen your back and supporting muscles. Repeat each exercise a few times, then increase the repetitions as the exercise gets easier. Don’t forget to book yourself in for a massage to really improve your back pain.
Knee-to-chest stretch
Lie on your back with your knees bent and your feet flat on the floor.
Using both hands, pull up one knee and press it to your chest.
Tighten your abdominals and press your spine to the floor.
Hold for 5 seconds.
Return to the starting position and repeat with the opposite leg.
Return to the starting position and then repeat with both legs at the same time.
Repeat each stretch 2 to 3 times — preferably once in the morning and once at night.
Lower back rotational stretch
Lie on your back with your knees bent and your feet flat on the floor.
Keeping your shoulders firmly on the floor, roll your bent knees to one side.
Hold for 5 to 10 seconds.
Return to the starting position.
Repeat on the opposite side.
Repeat each stretch 2 to 3 times; preferably once in the morning and once at night.
Cat stretch
Position yourself on your hands and knees.
Slowly arch your back, as if you're pulling your abdomen up toward the ceiling.
Then slowly let your back and abdomen sag toward the floor.
Return to the starting position.
Repeat 3 to 5 times twice a day.
Bridge exercise
Lie on your back with your knees bent and your feet flat on the floor.
Keeping your shoulders and head relaxed on the floor, tighten your abdominal and gluteal muscles.
Then raise your hips to form a straight line from your knees to your shoulders.
Try to hold the position long enough to complete three deep breaths.
Return to the starting position and repeat.
Start with five repetitions each day and gradually work up to 30.
Things to watch out for
Perform each exercise slowly and gently.
Never force it so much that you feel pain during a stretch.
If you do feel pain or discomfort simply reduce the number of reps and slow the pace right down or stop completely.
Feeling sore? Book a massage online today and we’ll get you feeling relaxed and healthier in no time.
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