This Simple 5-Minute Workout Will Ease Your Back Pain – HuffPost UK
Back pain affects anything from one in six adults to one in three, depending on which study you read. Either way, it’s an exceptionally common problem.
Sitting all day – particularly in the incorrect position – has been linked to aches and pains in the neck, shoulders and lower back……..
Back pain affects anything from one in six adults to one in three, depending on which study you read. Either way, it’s an exceptionally common problem.
Sitting all day – particularly in the incorrect position – has been linked to aches and pains in the neck, shoulders and lower back. And unfortunately, once you start experiencing back pain, it’s easy to get stuck in a loop.
“Back pain causes muscle inhibition and abnormal movement patterns to develop,” explains Lyndsay Hirst, a trained physiotherapist who runs Your Pilates Physio. “These abnormal movement patterns and weaknesses can then cause future episodes of back pain if not treated with the right exercises.”
To help, Hirst has created a five-minute Pilates workout for HuffPost UK, which is designed to ease back pain and reduce the risk of future episodes.
“The exercises shouldn’t cause you any pain so if they do, stop them and seek advice from your health care provider,” she says. “You should also check with your health care provider before starting them to make sure they are suitable for you.”
These movements are designed to mobilise the spine, then stabilise the spine. Repeat the exercises regularly in the same order to get the best results.
Cat/Cow
Staring in a four-point kneel position, take a deep breath in, as you exhale tuck your tailbone under to feel the lower spine start to curl, continue to feel the spine lift towards the ceiling and feel your back arch until eventually you can let your head drop.
As you then inhale lift up the head, drop the chest and allow the rest of the spine to move slowly into the reverse position (with the tummy dropping towards the floor). Repeat this 5-6 times. Move within the range you feel comfortable with. You want to try and imagine each vertebrae moving individually.
Swimming move
Staying on your hands and knees, pull your shoulders away from your ears, tuck your chin in as though you are holding a tennis ball between your chin and chest. Imagine you are holding a tray of drinks on your back. Hold the tray of drink steady. Take a breath in, as you breath out extend your right leg back and your left arm forwards. If your tray of drinks wobble then try without the arm movement to begin with.
Inhale to return then exhale with the opposite arm and leg. Repeat 5-8 times on each side.
Cobra stretch
Lie down on your tummy with a small cushion supporting your forehead. Place your hands either side of the head support. Relax the shoulders …….
