Question: Lower Back Pain

Hi Lisa Please can you give me tips on what exercises can be done for people suffering from lower back pain? Thank you

Answer

Lower back pain is second only to colds and flus as reasons for missing work, and it is also one of the most frequent reasons to visit a doctor or hospital. So many of us seem to be suffering from back pain, yet so few are taking action to correct it!

If you´re struggling to find the route of your pain, here are some common causes and aggravaters of back pain:

A poor diet
Being overweight
Slumped shoulders
An unsupportive bra
Your office chair
Constipation
Incorrect footwear
Stress and anxiety
Degeneration due to back trauma and overloading, poor core support, and old age

Once you´ve taken action against the above issues, you can alleviate back pain with with these strengthening and stretching exercises:

Standing Stretch
Stand upright with your feet shoulder width apart
Place your hands in the small of your back
Bend slowly backwards, keeping your knees straight, going as far back as you can
Hold this position for 5 seconds, relax and repeat a few times.
Aim to do this up to 5 times in the day

Fetal Position Stretch
Lie down, on the ground or a bed. Hug both your knees to your chest, whilst simultaneously flexing your head forward. You will feel your back stretch comfortably as you do this exercise.

Knee to Chest Stretch
Lie on your back with your knees bent, and heels planted on the floor. Placing your hands behind one knee, draw it slowly to your chest. Hold for a few moments, while you feel the stretch, then repeat with the other leg.

Leg Raises on Stomach
Lie flat on your stomach
Lift one leg off the ground, aiming for 2 feet up into the air
Hold this position for 10 seconds
Return to your starting position and repeat with the other leg
Repeat this sequence 5 times
Aim to do this up to 3 times each day

Single Leg Raises
Lie flat on your back
Lift one leg off the ground, aiming to lift it 2 feet into the air
Hold this position for 10 seconds
Return to your starting position and repeat with the other leg
Repeat this sequence 5 times
Aim to do this up to 3 times each day

Wall Slides
Stand upright with your back against a wall and feet shoulder width apart
Slowlybend your knees, sliding your back down the wall, for a count of fiveuntil your knees are bent at a 45 degree angle. Don´t bend past this,as you will strain your knees.
Hold this position for 5 seconds
Slowly straighten your legs again, returning to your upright position after 5 counts.
Repeat this process 5 times
Try do this up to 3 times a day

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