Health

Back pain – the easy exercise you can do at home to get rid of lower backache

Back pain is a common condition that affects most people at some point in their lifetime, according to the NHS. But you could lower your risk of developing backache by regularly doing so-called 'pelvic tilt' stretches, it's been claimed.

Back pain could be caused by sleeping in the wrong position, having bad posture, or even by having a minor injury.

In most cases, back pain isn't anything to worry about, and it'll get better by itself within a few weeks or months.

You could get rid of your painful backache, or even prevent it from appearing in the first place, by doing certain exercises.

One of the best exercises to protect against backache is a pelvic tilt stretch.

The yoga pose can be easily carried out at home, and can be fitted around your busy schedule.

It includes slowly shifting the muscles around your lower back and hips to increase flexibility.

That subsequently helps to release any muscles that have become tight, while lowering your risk of backache from returning.

Exercising your lower back should also stimulate blood flow to the region, which speeds up the healing process.

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"Doing exercises to strengthen the lower back can help alleviate and prevent lower back pain," said medical website Medical News Today.

"The pelvic tilt exercise can release tight back muscles and keep them flexible.

"To perform this lower back flexibility exercise, lie back on the floor with knees bent and feet flat, keeping the arms by the sides.

"Gently arch the lower back and push the stomach out. Hold for five seconds, then relax. Flatten the back and pull the bellybutton in toward the floor. Hold for five seconds, then relax."


Aim to slowly increase the amount of repetitions you do each day, building up to a maximum of 30, it added.

You could also lower your risk of back pain by doing the 'Superman' stretch.

The yoga pose can improve the strength of the extensor muscles, which subsequently lowers your risk of backache in the future.

The exercise includes lying face down on the ground, and stretching your arms out in front of the body. Simply raise your hands and feet into the air, while keeping your legs and arms on the ground.

For short-term relief from backache, try taking some over-the-counter painkillers.

Overweight or obese patients could also reduce their back pain by simply losing weight.

Being overweight puts extra pressure on joints, which could make back pain worse.

Speak to a GP if you have back pain and a swelling in the back, difficulty passing urine, or chest pain. It could be a sign of something more serious.



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