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DESCRIPTION
If you have a back pain problem, exercises could help to relieve some of the symptoms - particularly in the lower back. Gradual exercise is said to be best way achieve 'long term results'
Backache can impact your movement, but one key exercise has been highlighted to relieve symptoms.
HOW IT WORKS
Health experts claim that exercises help to bring strength back to your body, while also healing tissue and boosts recovery. Returning to usual exercise levels cannot be done immediately but will result in small improvements to begin with. Gradual exercise is said to be best way to achieve 'long term results' after having backache
PRECAUTIONS
If you are exercising, you should observe pain levels, particularly in the early stages. Initially, you might notice symptoms get worse at first. But they should get easier with regular practice and help movement return to your back.
If exercises cause discomfort, prescribed medication may help to allow you to keep exercising. They should be completed lying down, and a good place to do it is on your bed, where knees can be moved from one side to the other.
EXERCISES
1Begin lying down with your knees pointing towards the ceiling.
2 Slowly roll your knees to the right.
3Hold for a few seconds
4Then raise the knees so that they are pointing towards the ceiling again.
5Repeat on the opposite
6 Do the same but for the left side
7 Repeat again
EXPERTS ADVICE
Experts say it can be useful to rate your pain out of 10 in different categories
0 to 3 – minimal pain
4 to 5 – acceptable pain
6 to 10 – excessive pain
Pain should be kept between 0 to 5, and changed if it goes above this level by reducing the frequency of times you do a movement, their speed and increasing rest time between movements.
ABOUT EXISTING BACK PAIN
Existing back pain should not be made worse by exercise. But new exercises can cause short-term muscle pain as the body adjusts to moving in new ways. This should ease quickly, and should be no worse the morning after you’ve exercised.
Extra Advice: The NHS said you should add exercises gradually to help back pain.
Exercises can all be done together or added gradually as you become more comfortable.
MORE GUIDES FOR EXCERCISE
When beginning new exercises, you should aim for two to three repetitions at a time.
Small amounts are advised during the day which can be repeated every hour. More repetitions can be added every couple of days.
Experts say it can be helpful to break things up into sets, where more repetitions are done at a time but fewer throughout the day. An example could be:
1.)Do 8 repetitions.
2.)Rest for a minute.
3.)Repeat another set of 8 repetitions.
4.)Repeat this 2 to 3 times a day.
The number of repetitions you do can be increased, which will help strengthen muscles and tendons. A regime should include a maximum of two sets of 15.
If you have a back pain problem, exercises could help to relieve some of the symptoms - particularly in the lower back. Gradual exercise is said to be best way achieve 'long term results'
Backache can impact your movement, but one key exercise has been highlighted to relieve symptoms.
HOW IT WORKS
Health experts claim that exercises help to bring strength back to your body, while also healing tissue and boosts recovery. Returning to usual exercise levels cannot be done immediately but will result in small improvements to begin with. Gradual exercise is said to be best way to achieve 'long term results' after having backache
PRECAUTIONS If you are exercising, you should observe pain levels, particularly in the early stages. Initially, you might notice symptoms get worse at first. But they should get easier with regular practice and help movement return to your back.
If exercises cause discomfort, prescribed medication may help to allow you to keep exercising. They should be completed lying down, and a good place to do it is on your bed, where knees can be moved from one side to the other.
EXERCISES
1Begin lying down with your knees pointing towards the ceiling.
2 Slowly roll your knees to the right.
3Hold for a few seconds
4Then raise the knees so that they are pointing towards the ceiling again.
5Repeat on the opposite
6 Do the same but for the left side
7 Repeat again
EXPERTS ADVICE
Experts say it can be useful to rate your pain out of 10 in different categories
0 to 3 – minimal pain
4 to 5 – acceptable pain
6 to 10 – excessive pain
Pain should be kept between 0 to 5, and changed if it goes above this level by reducing the frequency of times you do a movement, their speed and increasing rest time between movements.
ABOUT EXISTING BACK PAIN
Existing back pain should not be made worse by exercise. But new exercises can cause short-term muscle pain as the body adjusts to moving in new ways. This should ease quickly, and should be no worse the morning after you’ve exercised.
Extra Advice: The NHS said you should add exercises gradually to help back pain.
Exercises can all be done together or added gradually as you become more comfortable.
MORE GUIDES FOR EXCERCISE
When beginning new exercises, you should aim for two to three repetitions at a time.
Small amounts are advised during the day which can be repeated every hour. More repetitions can be added every couple of days.
Experts say it can be helpful to break things up into sets, where more repetitions are done at a time but fewer throughout the day. An example could be:
1.)Do 8 repetitions.
2.)Rest for a minute.
3.)Repeat another set of 8 repetitions.
4.)Repeat this 2 to 3 times a day.
The number of repetitions you do can be increased, which will help strengthen muscles and tendons. A regime should include a maximum of two sets of 15.
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