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Trying to find ways to improve back pain can be difficult. Back pain is a common issue, so it’s important to find ways to manage it. Ibuprofen can help to relieve the pain, but shouldn’t be used long-term. So, what can you do to help alleviate your back pain? Exercise is a great place to start. Here are some simple exercises you can do at home to help relieve the pain and improve your overall fitness and mobility.1
Pelvic Tilt
The pelvic tilt is a simple exercise that can help strengthen your lower back muscles. Lie on your back on your bed with your knees bent, and your feet flat. Place your hands on your hips and slowly tilt your hips towards the bed, flattening your back. Hold for 2 seconds, and then tilt your hips the opposite way.2 Relax and repeat; when starting new exercises, it can be helpful to do 2 to 3 repetitions at a time.2
- This exercise helps to stretch and strengthen your abdominal muscles, which can help relieve sciatica and lower back pain.3
Cat-Cow
The cat-cow is a gentle yoga stretch that can help alleviate back pain. Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your head and tailbone towards the ceiling. This is the cow position. Exhale and round your spine, tucking your chin to your chest and bringing your tailbone towards your knees. This is the cat position. Repeat this movement for several breaths.4
- The cat-cow can help to improve function and mobility in your back.5
Knee Rolls
Start by lying down on your back with your knees bent and pointing towards the ceiling. Gradually roll your knees towards the right side, hold for a few seconds, and then lift your knees back up to the starting position. Repeat the same steps on the opposite side.2 Ensure your eyes look to the ceiling to prevent over-elevating your neck; you may wish to place a small cushion under your head for comfort.6 Repeat this for up to 15 repetitions; start small and break up repetitions into sets if need be.
- Knee rolls can help to increase the amount of movement available within the lower back, reducing pain.7
Single Leg Hug
Lie on your back and bend both knees. Bring one knee towards your chest while keeping the other knee facing the ceiling. Hold this position for a few seconds before slowly releasing. Bringing the leg up to the chest and back down again is one repetition.2 Again, start small with repetitions and make sure you aren’t worsening your pain. You can also do this exercise as a double leg hug, bringing both knees to your chest instead of just one.
- This exercise will stretch your lower back, hips, hamstrings, and inner and outer thighs.8
Basic stretching and increased movement are great ways to ease stubborn back pain. These simple exercises can be done at home and don’t require any special equipment. If you’re experiencing back pain, try incorporating these exercises into your morning routine!
Remember to start slowly and listen to your body. If any of these exercises cause pain, stop immediately and consult a healthcare professional.
Flarin Joint & Muscular Pain Relief 200 mg Soft Capsules. Contain ibuprofen. Relief from rheumatic or muscular pain, joint pain, back pain. Always read the label.
References
- https://www.ncbi.nlm.nih.gov/books/NBK284944/#:~:text=Although%20exercise%20programs%20don%27t,pain%20attacks%20by%20almost%20half.
- https://www.nhsinform.scot/illnesses-and-conditions/muscle-bone-and-joints/exercises/exercises-for-back-pain/
- https://www.verywellhealth.com/pelvic-tilt-exercise-for-your-lower-back-296802#:~:text=Pelvic%20tilt%20exercises%20can%20relieve,lay%20flat%20on%20their%20back.
- https://www.verywellfit.com/cat-cow-stretch-chakravakasana-3567178
- https://www.holisticbodyworks.com.au/cat-camel-exercise/#:~:text=If%20you%20are%20experiencing%20stiffness,by%20your%20Osteopath%20or%20Myotherapist.
- https://www.threepillarsoffitness.com/how-to/knee-roll
- https://osteopathyinharrogate.co.uk/knee-roll-exercise/#:~:text=Knee%20roll%20exercises%20are%20a,or%20four%20times%20a%20day.
- https://eu.sj-r.com/story/lifestyle/health-fitness/2019/09/27/today-x2019-s-workout-knee/2679147007/#:~:text=This%20move%20will%20be%20stretching,standing%20up%20or%20lying%20down.
