If you are experiencing lower back pain, you are not alone. Back pain is the most common pain people commonly face nowadays, especially with the digital age and work-from-home, our lifestyles have become sedentary and we are not very consistent with our exercise routine. Doctors generally classify 2 type of back pains i.e. Acute or short term and Chronic back pain. While pain threshold varies and can last anywhere from a few days to many months and years. If you are feeling discomfort or uneasiness in your back please consult your doctor and do not take the situation lightly.
Below suggested light exercises if followed regularly can do a great deal of benefit in strengthening your core muscles and relieve from any discomfort in your lower back area. These exercises are advised and suggested by certified Physiotherapist. Again please proceed with caution and consult with your doctor.
Sciatic Nerve Glide
Lay on your back with your hand behind your knee. Extend the leg as you point your foot. Flex your knee as you flex your foot. Repeat. You may use a belt or towel if you are unable to reach your thigh with your hands
Repeat 20 Times
Perform 1-2 Times a Day
Heel Taps
Lie on your back, hips and knees bent to 90 deg with feet up. Keeping back flat on the bed, abdominals tight and pelvis tucked, lower one leg down to tap heel on the bed. Lift and repeat with other leg.
Repeat 20 Times
Complete 2 Sets
Perform 1 Time a Day
Bridging
While lying on your back with knees bent, tighten your lower abdominal muscles and tuck your pelvis, squeeze your buttocks and then raise your buttocks off the floor/bed as creating a "Bridge" with your body. Hold and then lower yourself and repeat.
Repeat 10 Times
Hold 3 Seconds
Complete 2 Sets
Perform 1 Time a day
Prone Push Up
Begin laying flat on your stomach. With hands on either side of your face, press into the ground and push your chest up off of the surface. Ensure your neck is in a neutral position.
Repeat 10 Times
Perform 1-2 Times a day
Plank
While lying face down, lift your body up on your elbows and toes. Try and maintain a straight spine. Do not allow your hips or pelvis on either side to drop. Maintain pelvic neutral position the entire time.
Repeat 5 Times
Hold 10 Seconds
Complete 2 Sets
Perform 1 Time a day
DID YOU KNOW? On Feb 20, 2020 George Hood held a plank for 8 Hours, 15 Minutes and 15 Seconds!! Well don’t target hours of plank, my tip would be start from as low as 10 seconds and keep adding a few seconds every day (until you feel comfortable).
Standing Extension
This one is the easiest of them all. Stand with your hands on your back with index fingers towards the bottom and at the level of your spine in which you want to focus the movement/stretch. Next, lean back and extend your spine at the level of your pointer/index fingers. Return to standing up straight and repeat. You may also do this with your thumbs instead of your index fingers if this is more comfortable.
Repeat 10 Times
Perform 3-4 Times a day
Scapular retractions
You can do this while sitting or working on your computer too! Move your shoulder blades back and down. Hold, relax and repeat.
Repeat 10 Times
Hold 5 Seconds
Complete 2 Sets
Perfrorm 1 Time a day
While there are many more exercises that are advisable. Lets start off with the basic ones first!
Image Credits: Hep2Go
