back pain exercices to do yourself

The Best Exercises To Relieve Back Pain Fast By Yourself and Back Pain Physiotherapist Treatment Tips.

If you suffer from back pain, you’re not alone. 1 out of 5 people reports having back pain on a regular basis.
The good news is that there are exercises you can do yourself to quickly relieve back pain. In this blog post, our back pain physiotherapist will share the best exercises to relieve back pain fast, and we’ll also share some tips on how to prevent back pain in the first place – and the use of physiotherapy for back pain treatment.

When you have strong back pain, it is advised to consult a back pain physiotherapist to help you relieve the pain, but if your back pain is manageable, there are many exercises that you can do yourself to relieve your back pain.

What is back pain?

Back pain is the general term for all pains related to your spine, back muscles, back joints, vertebras, sacrum, and vertebral disc. Back pain has different origins and different types, all depending on the condition you have. Back pain can be acute, chronic, dull, or sharp.
It is important to treat back pain as soon as possible to avoid chronic back pain and it is even better if you have a back pain exercises routine and a healthy lifestyle in order to prevent back pain from happening.

What is the back?

Your back is your spine. The spine is the whole structure composed of vertebras, back muscles, and back ligaments going from the base of the skull to the tailbone. It encloses the spinal cord which is where all your nerves converge. The spine can also be called vertebral column.

What is a vertebral disc?

A vertebral disc, also called intervertebral disc, is a structure in gel (nucleus) and fibers (annulus) present between each vertebra of your back. Vertebral discs have the function of absorbing shocks on your spine and vertebra. Vertebral disc bulging would be one of the main causes of back pain and pushing on the sciatic nerve can lead to sciatica.

Why is Back pain so common nowadays?

In the last decade, our lifestyle has changed enormously. With our new lifestyle where we spend between 7 to 10 hours seated per day, with bad posture, staring at screen all day, not making enough back exercises and eating unhealthy food. All the above factors are the main reasons why back pain is now so “popular”. It is important to understand what is the cause of back pain to be able to change your lifestyle and posture and avoid suffering from it.

If you want to be treated for back pain by our back pain physiotherapist specialist, contact us today to book an appointment!    02071250262 – 07825554742

Or simply book online by: CLICKING HERE

Exercises to relieve back pain yourself

There are several exercises that can help relieve lower back pain. These include trigger point release exercises, self-massage, and stretches.

Trigger points to relieve back pain relief

Trigger point release can be done with a tennis ball, foam roller, or even your fingers. It is another great and simple way to prevent or relieve existing Back Pain. Apply pressure with your fingers or a tennis ball to any knots or tightness you feel in your upper or lower back, move slowly along each muscle group until the tension eases up. If done correctly, this will help loosen up any tightened muscles causing Back Pain and promote healing by increasing blood flow and circulation to the affected areas.

Self-Massage for Lower Back Pain and back massage chairs

back pain physio massageSelf-massage is another great way to relieve tension and pain in the lower back muscles. Using your hands, and kneading the muscles in a circular motion will help loosen knots.

But self-massage for back pain can be a bit tricky, that is why we advise buying a massaging chair. It is a mechanical mat with hard balls that turn and spin in circular movement along your back. It can be adapted to any chair. It is not expensive and can save you from regular back pain.

Heat on Your Back Pain

A great way to reduce back pain is to apply a hot pack for 20 to 30 min per day on the zone of your back where you feel the pain. Many back pain conditions are due to the tightness of the muscles – the heat will help relax these muscles and so reduce your back pain.

Back Pain Stretches

Stretches are a simple yet effective way to elongate the muscles and alleviate discomfort targetting the back itself but also the hamstrings, hip flexors, and glutes. A good session of back stretches can provide significant relief for many people suffering from lower back pain


Tips on How to Prevent Back Pain by our Back Pain Physio Specialist

“Prevention is always the best way to treat back pain.”

Working on your back posture

One way to prevent back pain is to maintain good posture. This means sitting up straight with your shoulders back and your chin tucked in. When you stand, keep your weight evenly distributed on both feet. And when you sleep, lie on your side with a pillow between your knees for support. Another way to avoid Back Pain is through exercise.

Strengthening your back muscles

Having a back exercise routine is really important to avoid back pain. Back exercises strengthen the muscles that support your spine and helps maintain flexibility in your joints. If your back muscles are strong enough, they will maintain your spine in a correct posture and will also protect your back from trauma that might happen.

A regular exercise routine can also help you lose weight, which can reduce the strain on your back.

Back Stretches

Stretching your back muscles on regular basis allows helping release pressure on the vertebras you may have accumulated. During the day you are in a vertical position either standing or seated, this brings a big amount of pressure on your spine which can lead to muscle contraction and back pain. Stretching these muscles every day will make you feel rejuvenated and will release the pressure accumulated on your back and save you from future back pain issues.

Try these lower Back Pain Exercises: Superman stretch, Hamstring stretch, Cat-Cow Pose, Spinal Decompression breath. These exercises will help improve blood circulation throughout the body as well as realign and stretch your spine resulting in less pressure on the discs and nerves causing chronic Back Pain.

Healthy diet

Maintaining healthy lifestyle habits such as eating a balanced diet, managing stress levels and getting enough sleep are all important factors in preventing or relieving Back Pain. When it comes to diet, focus on eating anti-inflammatory foods such as salmon, leafy green vegetables, nuts and seeds. Also limit processed foods, sugar, alcohol and caffeine as they can all contribute to inflammation in the body and will increase your weight and so the pressure on your back.

A Good Sleep for a Good Back

Getting at least 8 hours of restful sleep every night is crucial for letting our body heal from any damage caused during waking hours.

By following these tips on how to prevent back pain, you’ll hopefully never have to experience the discomforting effects of back pain !

If you want to be treated for back pain by our back pain physiotherapist specialist, contact us today to book an appointment!    02071250262 – 07825554742

Or simply book online by: CLICKING HERE

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