Back pain will go away: 3 effective exercises
Exercises that will help relieve back pain have been revealed (photo: Freepik)
Back pain is a problem that affects every second adult. However, regular, simple exercises can not only reduce discomfort but also prevent its return. Physiotherapist Dan Ginader shared a few helpful exercises on his Instagram.
The doctor shared wise advice from Stuart McGill, a professor of spine biomechanics at the University of Waterloo in Canada. McGill has extensively studied back pain and compiled three common exercises that anyone can do at home.
These exercises are great because they not only keep the back in a neutral and safe position, but they also effectively work several areas of the core. Best of all, you can do them right now, and they require no equipment.
Curl-up
The first exercise demonstrated by Dr. Ginader was the curl-up. In this exercise, you need to lie on your back with one knee bent and the other leg extended flat on the floor. You should also place one hand on the floor under your lower back.
Once you're in position, you simply need to lift your head and shoulders until you feel your abdominal muscles working to hold your body in place.
You don’t need to lift very high to feel the tension — you need to keep your lower back completely still. Pressing your hand against your back will help you ensure that you stay immobile.
Hold the position for 10 seconds and do five repetitions.
Curl-up (photo: video still)
Kneeling side plank
Next, the physiotherapist recommended performing a simple side plank while on your knees, where you rest one forearm on the floor and support your entire body. The only other parts of your body touching the floor should be your legs from the knees down.
The goal is to feel the entire muscle structure facing the floor really working to stabilize your core. You should hold this position for 10 seconds and do five repetitions.
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Kneeling side plank (photo: video still)
Bird-dog exercise
This is a common core-strengthening exercise designed to improve spinal stability and overall strength development.
You should start on all fours, placing your hands and knees on the floor, keeping your back flat. Then lift one leg without moving your back. As with the previous exercises, you should hold this position for 10 seconds and perform five repetitions per set.
Bird-dog exercise (photo: video still)
When to see a doctor about back pain
You should stay active when your back hurts and perform physical exercises to help keep your muscles moving. This is because back pain is often caused by muscle strain or another minor condition that can improve on its own. However, you should see a family doctor if:
- back pain does not improve after several weeks of home treatment
- pain interferes with daily activities
- pain is severe or gets worse over time
- pain does not improve with rest or gets worse at night
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
