Beat Back Pain: Easy Home Exercises from Physica Physiotherapy

Dealing with back pain is a real hassle, but don't worry – relief is on the way. Physica Physiotherapy has some great home exercises that can help ease your back pain and get you back to feeling your best. Whether it's a dull ache or sharp twinges, these exercises can really make a difference.

1. Cat-Cow Stretch

Get on all fours, with your hands under your shoulders and your knees under your hips. As you breathe in, arch your back, lifting your head and tailbone up (Cow). Then, as you breathe out, round your spine up towards the ceiling, tucking your chin to your chest (Cat). Repeat this for 10-15 times.

2. Child's Pose

Start on all fours, then sit back on your heels while stretching your arms out in front of you. Hold this pose for 30 seconds to 1 minute, focusing on your breath and relaxing your back muscles.

3. Pelvic Tilts

Lie on your back with your knees bent and feet flat on the floor. Gently tilt your pelvis towards your belly button, flattening your lower back against the floor. Hold for a few seconds, then release. Do this 10-15 times.

4. Bridge

Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes and engaging your core. Hold for a few seconds, then lower back down. Repeat 10-15 times.

5. Knee-to-Chest Stretch

Lie on your back with your knees bent and feet flat on the floor. Bring one knee towards your chest, holding it with both hands. Hold for 20-30 seconds, then switch sides. Repeat 2-3 times on each side.

6. Side Plank

Lie on your side with your legs straight and your elbow directly under your shoulder. Lift your hips off the floor, keeping your body in a straight line. Hold for 20-30 seconds, then switch sides. Repeat 2-3 times on each side.

Conclusion

Back pain can be a real pain, but with these simple home exercises from Physica Physiotherapy, you can start taking control of your pain and get back to feeling like yourself again. Remember to listen to your body and stop if you feel any discomfort. If your pain persists, it's always best to consult with a healthcare professional. Here's to a happier, healthier back!