NHS physiotherapist's 'simple stretches' get rid of back pain and ease aches
The NHS expert shared 'simple stretches' that could 'help prevent aches and pains'
Back pain is very common in people in the UK, according to the NHS. While back pain can sometimes be a sign of a serious problem and should be checked by a doctor as soon as possible, other times it's usually benign and gets better on its own.
If you do struggle with pain, the NHS recommends trying exercises and stretches to support a 'healthy back'. Keeping active could 'speed up your recovery,' as the NHS explains that it's best to 'stay active' and try 'stretches for back pain', provided they don't make the problem worse.
Brits could also incorporate exercises designed to prevent aches into their daily routine, as most people could benefit from regular stretching. In a video shared on the NHS website, NHS Physiotherapist Stuart Taylor explained that for many people, modern lifestyles are 'too sedentary', and regular movement supports back health.
The expert helped demonstrate a few 'simple' stretches in a five-minute video shared on the NHS website. "In this video, a physiotherapist shows some simple back stretches to help prevent aches and pains," the health service said.
In the clip, Stuart told viewers: "One of the problems that we have in society today is that we're too sedentary, we don't move enough. So it's important that you sort of get into a habit of sort of moving, and you can do specific exercise, but just some general sort of movements of your spine backwards, to the side, twisting round either side, just get into a regime of sort of movement. Here are a number of exercises that will help promote a healthy back."
Simple back exercises and stretches to prevent aches and pains
First, Stuart recommended a pose called the kneeling stretch as a warm-up move. To complete the stretch, start on your hands and knees, with your knees under your hips, and then keep your hands still while you sit back onto your heels, stretching your arms in front of you and slowly dropping your head until you feel a stretch along your spine. Then return to the starting position, completing the stretch five times.
He then demonstrated a move called the back extension. "The back extension exercise is great because we don't introduce that sort of movement into our lifestyle on a daily basis. So it's good to give you that change of posture and change of movement," said the expert.
Stuart explained that you begin the pose lying on your front, then leave your hips flat on the bed as you push into your hands, lifting your head and shoulders off the bed until you arch your back and straighten your elbows. You should feel the stretch in the lower back. Lower back down to reset, and complete the stretch five times.
For the third move, known as the knees to chest stretch, begin by lying on your back with your knees bent so your feet are flat on the bed. Then Stuart said to bring your knees towards your chest, placing your hands below your knees and squeezing your knees into your chest so you roll your hips off the bed and feel the stretch in the lower back. It's advised to hold the pose for a count of five, then release. Again, the exercise is repeated five times.
Stuart's following recommendation was called the knee rotation. He said: "The knee rotation one is all about movement, really. Trying to introduce some sort of movement generally into the spine, the middle part of your back and the lower part of your back."
The stretch begins in a similar position to the previous pose, on your back with your knees bent and feet flat on the bed, but you bring your hands to your chest and take your elbows and arms to the side, keeping your shoulders and arms flat on the bed. Then lower your knees to the left and right, creating a relaxed movement that you repeat five times on each side.
The penultimate stretch is known as the superman. "The Superman exercise is all about toning up the muscles that are there to keep your spine stable. So you're making yourself unstable to actually stimulate the stability muscles to work," the physiotherapist explained.
Stuart explained that you start on your hands and knees, with your hips under your knees, then take one leg out straight, moving it back and up, keeping the pelvis still, and then raising the opposite arm in front of you. He said to hold the position for six seconds and then relax, before changing sides. Repeat the exercise five times on each side.
Lastly, Stuart demonstrated a bridging exercise that helps to tone the lower spine and hips. Start by lying on your back, with your knees bent and feet on the bed. Lift your hips until they are in line with your knees, then maintain the position before slowly lowering down.
The exercises could help people prevent lower back pain. However, the NHS said to stop if you're experiencing pain that gets worse and see your GP for advice.