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Lower Back Pain: what a nag!

Back pain excercise

It is estimated that four out of every five adults (80%) will experience back pain at some stage in their life. If you fall into this category here are some tips:

When it really really hurts:

  • Try to de-compress your spine by supporting the upper body with your straight arms at the end of a stable piece of furniture like the kitchen table.
  • Carefully allow the body to hang, knees slightly bent. Use the weight of your bottom to create a traction of the whole spine. Hold this position for 5-10 sec. Very carefully return to seated position, keeping the back upright or walk around. Repeat 5x few times a day.
  • Also apply a nice pack on the back.

Just achy and stiff:

  • Sit at the edge of the chair/ bed, feet flat on the ground, hands on the knees.
  • Stretch your chest forward and upward  allowing the lower back to arch and the stomach to be stretched. Take a deep breath in when doing so.
  • Now while breathing out, gently squeeze your abdomen, roll over your seat bones backwards bending the back vertebra after vertebra till you feel a light stretch.
  • The movement should be smooth and regular.
  • Reverse the direction of the movement when you feel tightness increasing in the lower back.
  • Apply some gentle heat.

Stop the exercise by any sign of pain radiating in the leg. Instead try the one explained above and contact us.

If you would like to get more information please call Swissphysio at 0191 296 0567 to book an appointment or a 15 min free consultation with a senior physiotherapist. Also you are very welcome to come along to our free health talks.