Manage your backache: by Sarah Zulfiqar
Movement is good for your back. Exercises for the lower
back not only relieve the pain but can make your back stronger. These muscles help to support your spine, relieving back pain.
There are some exercises which you can perform at home to deal with mechanical backache
If pain produces or progress, do visit your physiotherapist or medical care professional.
There are some exercises which you can perform at home to deal with mechanical backache
If pain produces or progress, do visit your physiotherapist or medical care professional.
Bridging: Lie on your back, with knees, bent and just your heels on the floor. Push your heels into the floor, press your buttocks, and lift your hips off the floor until shoulders, hips, and knees are in a straight line.
Hold: About 6 seconds
Rest: 10 seconds.
Repeat 8 to 12 times.
Avoid arching and over-arching of your lower back & abdominal muscles as your hips move upward.
Knee to Chest:
While lying on the floor, bend the knees at 90* and heels on the floor. Move your right knee toward your abdomen so that knee should touch abdominal muscles.
Hold: 3-4 seconds
Rest: 10 seconds.
Does the same process with the left knee.
Repeat: 10 times for both knees.
While lying on the floor, bend the knees at 90* and heels on the floor. Move your right knee toward your abdomen so that knee should touch abdominal muscles.
Hold: 3-4 seconds
Rest: 10 seconds.
Does the same process with the left knee.
Repeat: 10 times for both knees.
Back Extensions Exercise:
Lie on your stomach with your hands under your shoulders. Push your hands so your shoulders begin to lift off the floor, put your elbows on the floor directly under your shoulders and hold this position for several seconds. In this way, your upper back will lift up.
Lie on your stomach with your hands under your shoulders. Push your hands so your shoulders begin to lift off the floor, put your elbows on the floor directly under your shoulders and hold this position for several seconds. In this way, your upper back will lift up.
Hamstring Stretches:
Lie on your back and bend one knee. Loop a towel under the sole of your foot. Straighten your knee and slowly pull back on the towel. You should feel a gentle stretch down the back of your leg.
Hold: 15-30 seconds.
Repeat: 2-4 times for each leg.
Lie on your back and bend one knee. Loop a towel under the sole of your foot. Straighten your knee and slowly pull back on the towel. You should feel a gentle stretch down the back of your leg.
Hold: 15-30 seconds.
Repeat: 2-4 times for each leg.
WRITTEN BY:
Sarah Zulfiqar
Department of physiotherapy
GCUF,Faisalabad
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