Back pain: Three exercises you can do at home to alleviate your back pain


Back pain tends to improve within a few weeks, sometimes months, and usually isn’t the sign of anything serious. Many people make the mistake of laying down and resting to relieve their back pain, but experts recommend the best way to reduce backache and speed up recovery is to stay as active as possible. You should try to continue to do your daily activities, as resting for long periods of time can make the pain worse. Certain exercises and stretches may also prove helpful.

Arthritis Research UK, experts in managing joint and muscle pain, recommend three exercises to help you relieve back pain.

Back stretch

1. Lay on your back with your hands above your head.

2. Bend your knees and roll them slowly to one side, making sure to keep your feet on the floor.

3. Hold this for position for 10 seconds, then repeat three times on each side.

Pelvic tilt

1. Lay down with your knees bent.

2. Tighten your stomach muscles while flattening your back against the floor.

3. Hold this for five seconds then repeat the movement five times.

Knees to chest

1. Lay on your back with your knees bent.

2. Bring one knee up and pull it gently into your chest for five seconds.

3. Repeat this move five times on each side.

The Arthritis Research charity further advises your pain should ease within two weeks and you you should recover over approximately a four to six week period.

It adds: “You should carry on with the exercises for at least six to eight weeks to help prevent another injury.

“If the pain is severe or not improving after a week or so, contact your doctor.”

The NHS also recommends a number of tips to prevent back pain. These include:

  • Regular back exercises and stretches
  • Staying active – you should do regular exercise to keep your back strong. Adults are advised to do 150 minutes of exercise a week.
  • Avoiding sitting for too long when driving or at work.
  • Taking care when lifting
  • Checking your posture when sitting using computers and watching television
  • Ensuring your mattress on your bed supports you properly
  • Losing weight through a combination of a healthy diet and regular exercise

You should contact your GP or call NHS 111 immediately if your back pain is also accompanied by numbness or tingling around your genitals or buttocks, difficulty peeing, loss of bladder or bowel control, chest pain or a high temperature.

Other causes for concern should be if your back pain is accompanied by unexplained weight loss, if you have back pain and a swelling or a deformity in the back, if the pain doesn’t improve after resting or is worse at night, or if you back pain started after a serious accident, such as after a car accident.

Some experts believe diet can play a big part in relieving back pain – your back pain could be eased by eating one food in particular.

Daily Express :: Health Feed

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