Back pain exercises: Extend the SIX so that you can try to relieve upper or lower back pain


Back pain usually gets better on its own within a few weeks or months, so you won’t normally need to see a doctor. But it’s a good idea to get help if the pain doesn’t start to improve, it stops you doing your normal daily actives, or the pain gets worse over time.

Back pain is particularly common, but there are things you can do to help relieve any discomfort.

Staying as active as possible is one sure-fire trick to help your back – and there are some easy stretches and exercises you can try out at home.

It may well be the last thing you want to do when your back is suffering, but stretching helps to loosen the muscles and can really assist with any pain or discomfort you might be experiencing.

Kneeling lunge stretch.
You need to be on your knees for this stretch, and focus on one leg at a time.

Firstly, move one leg forwards so that your foot is flat on the ground, place your hands on the tops of your thighs and gently lean forwards. You want to feel a stretch in the front of the opposing leg.

Knee to chest stretch.
Laying on your back once more, bend your knees and place both heels on the floor.

From here you want to position both hands behind one knee and slowly pull it towards your chest.

The stretch should be felt in and around your buttock muscles, but don’t forget to take each leg in turn.

A popular yoga move, the child’s pose is great for stretching out your back.

Starting out on all fours, you want to sit your hips back while reaching your arms out in front of you, feeling a stretch in your back.

Once you feel the stretch, hold the position for 10 seconds, repeating a few more times.

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