Back Pain Relief Exercises from Physiotherapy in Langley

Back pain is a common ailment that can be caused by a variety of factors, from poor posture to muscle strain. Physiotherapy offers effective techniques to alleviate discomfort and promote a healthy spine. Here are some back pain relief exercises recommended by physiotherapists in Langley:

1. Cat-Cow Stretch

cat-cow stretch

This yoga-inspired stretch targets the flexibility of your spine. Begin on your hands and knees. Inhale and arch your back, lifting your head and tailbone towards the ceiling (Cow Pose). Exhale and round your back, tucking your chin to your chest (Cat Pose). Repeat this gentle motion for a few minutes.

2. Pelvic Tilt

Lie on your back with knees bent and feet flat on the floor. Engage your abdominal muscles and gently press your lower back into the floor, tilting your pelvis upward. Hold for a few seconds and release. This exercise helps to stabilize the lower back and improve posture.

3. Bird Dog

Start on your hands and knees in a tabletop position. Simultaneously extend your right arm forward and left leg backward. Keep your back straight and engage your core. Hold for a few seconds and return to the starting position. Repeat on the opposite side. This exercise strengthens the core and lower back muscles.

4. Child’s Pose

Begin on your hands and knees, then slowly sit back onto your heels while reaching your arms forward on the floor. Relax your forehead on the ground and extend your spine. This restorative stretch releases tension in the back and shoulders.

5. Seated Spinal Twist

Sit with your legs extended. Bend your right knee and place your right foot on the outside of your left thigh. Twist your torso to the right, placing your left elbow on the outside of your right knee. Gently twist your upper body while keeping your spine long. Switch sides. This exercise promotes spinal mobility and releases tension in the lower back.

Remember, it’s crucial to consult a physiotherapist or healthcare professional before starting any new exercise routine, especially if you’re experiencing severe or chronic back pain. These exercises, when done correctly and consistently, can contribute to back pain relief and improved overall spinal health.