Back pain can be a stressful condition for people who suffer from it, getting in the way of daily activities.
According to Bupa, lower back pain affects one in three adults in the UK every year.
While it may be tempting to stay in bed when suffering from back pain, this may actually worsen the condition.
Instead, keeping active can help relieve symptoms. Try the following five exercises, recommended by Bupa, to soothe a painful back.
Flexion
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Kneel down on all fours, keeping your hands and knees shoulder width apart, with your hips directly above your knees and shoulders directly above your hands.
Slowly move your hips backwards so your buttocks reach your heels. Hold the stretch for 10 to 15 seconds and repeat three to four times, daily.
Lumbar rotation stretch
Lie on your back with your knees bent. Keeping your knees together, lower them to the floor as far as you can on one side.
Hold the stretch for a couple of seconds, return to the starting position and repeat on the other side. Repeat three to four times on each side, daily.
Stretching flexion
Lie on your back with your legs straight and back slightly arched. Lift one leg toward your chest, bending it at the knee.
Hold it there with your hands until you feel a gentle stretch. Keep the stretch for 10 to 15 seconds and slowly return to the start position. Repeat three to four times with each leg, daily.
Pelvic tilts
Lie on your back with your knees bent. Gently pull your belly button towards your spine.
Tilt your pelvis and flatten your back to the ground. Hold for five seconds before returning to the start position. Repeat five to 10 times, daily.
Cat stretch
Kneel on all fours, ensuring your back is straight and head in line with your body.
Arch your back upwards and let your spine arch downwards, before returning to the start position. Repeat five to 10 times, daily.
“If you have low back pain, it’s important to stay physically active. Not only is exercise great for your overall health, it may help to reduce back pain and prevent
it coming back,” said Bupa.