EXERCISES FOR LOWER BACK PAIN

Bed rest used to be advised to help a bad back, but it's now known that people who remain active are likely to recover more quickly, according to NHS Choices.

This may be difficult at first, but don't be discouraged – your pain will start to improve eventually. Consider taking painkillers if the pain is stopping you from carrying on as normal. 

Going back to work will help you return to a normal pattern of activity and may distract you from the pain.

Below are exercises, from physiotherapist Nick Sinfield, that you can do to help reduce any lower back pain including tension, stiffness and soreness. 

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.

Seek medical advice before starting these back pain exercises, and to stop immediately if you feel any pain.

Bottom to heels stretch 

Start position: Kneel on all fours, with your knees under hips and hands under shoulders. Don't over-arch your lower back. Keep your neck long, your shoulders back and don't lock your elbows.

Action: Slowly take your bottom backwards, maintaining the natural curve in the spine. Hold the stretch for one deep breath and return to the starting position.

Repeat 8 to 10 times.

This bottom to heels exercise stretch and mobilise the spine

This bottom to heels exercise stretch and mobilise the spine

Tips:

Avoid sitting back on your heels if you have a knee problem Ensure correct positioning with the help of a mirror Only stretch as far as feels comfortable

Knee rolls  

Start position: 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.

Action: 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.

Repeat 8 to 10 times, alternating sides.

Knee rolls also work by stretching and mobilising the spine

Knee rolls also work

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