Back pain remains one of Australia's most common health conditions affecting at least one in every six individuals. According to statistics, around 80% of the Australian population will likely experience backache at some point in their lives, and the condition costs $4.8 billion to the country's healthcare system. Moreover, it contributes to 1.1 million years of lost productivity each year. All of this is in addition to the debilitating quality of life that individuals with backache experience.

Fortunately, there are ways to manage backache, and exercise is one of the best ways to go about it. In what follows, we share three light exercises that can help you with a backache so you can live a healthy and happy life.

 

3 Exercises to Help You With Back Pain

#1. Knee to Chest Stretch

Knee-to-chest stretches make a great exercise for relieving tension and pain in your lower back muscles.

To go about this simple exercise, you need to lie on your back with your legs flat against the floor. Now start by lifting your right leg and bending the knee towards your chest. Use both hands to pull the right knee toward the chest and hold the knee against your chest for 10 seconds.

Return to the starting position and repeat the process with the left leg before you return to the original position. Aim for at least 10 repetitions.

 

#2. Cat-Cow Stretch

The gentle stretch warms up your body while improving spinal flexibility and strengthening the core.

To do this stretch, you need to be on all fours. Ensure that your hands on the floor are right under your shoulders and knees below your hips. Fix your chin toward your chest and gradually round your back to face the ceiling. Pause in this position for 5-10 seconds before gradually moving your shoulders away from your ears and relaxing your back while looking ahead of you. Return to this position and do 10 repetitions.

 

#3. Lower Back Rotation Stretch

Lower back rotation stretch is a great way to improve motion and reduce the risk of spinal injury.

The lower back rotation stretch starts by lying on your back and bending your knees while your feet remain flat on the floor. With your shoulders flat on the floor and knees together, turn your knees slowly and roll to the right side of your body. Stay in the same position for 5-10 seconds before you slowly roll your knees to the left side of your body. Again hold the position for 5-10 seconds and repeat several times.

 

We Offer the Assistance You Need

If exercise doesn't seem to improve your back pain and associated conditions, do not delay your treatment and get in touch with Sports & Family Chiropractic. We are a team of dedicated health professionals equipped to provide you with treatments and plans that cater to your specific needs.

To find out more about what we do and how to contact us today.