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Back pain - three easy exercise stretches you can do at home to ease symptoms

BACK pain - especially lower back pain - can be uncomfortable and can affect your everyday lifestyle. But, you can relieve, or even prevent, back pain by doing these easy and simple exercises everyday.

Lower back pain is the most common type of the condition, but it can affect anywhere along the spine.

The pain is often nothing to worry about, and may be caused by a sprain or strain.

Here are three simple back exercises and stretches to ease your lower back pain.

Knee rolls
Lie flat on your back, and place a small pillow underneath your head for comfort.

While keeping your knees bent and together, roll your knees from one side to the other, while keeping your shoulders on the floor.

Hold the position for about five to 10 seconds, before returning to the original position, and rolling to the other side.

You should only move as far as feels comfortable. If your knees feel uncomfortable, try placing a pillow in between them for comfort.

Back extensions
“Lie on your front and rest on your forearms, with your elbows bent at your sides,”

“Look towards the floor and keep your neck straight.

“Keeping your neck straight, arch your back up by pushing down on your hands.”

You should feel a slight squeeze in your stomach muscles. Hold the stretch for up to 10 seconds, before returning to the original position.

Repeat the exercises between eight and 10 times.

Bottom to heels stretch
Begin the stretch by kneeling on all fours, with your knees under your hips, and your hands stretched out beneath your shoulders.

Keep your back and neck straight, and don’t lock your elbows.

“Slowly move your bottom back towards your heels,”

“Hold the stretch for one deep breath and return to the starting position.”

Repeat the stretch between eight and 10 times.

You could see a physiotherapist if your back pain doesn't improve within a few weeks.

If the pain gets worse over time, or if you're struggling to cope with it, you should consult a health professional.

Lower your risk of back pain by taking care when lifting heavy objects.

You're more likely to develop lower back pain if you sit in the same position for too long, or if you have bad posture.

Contact your GP immediately, or dial NHS 111, if you have back pain and a tingling around your genitals.


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