Top 5 Exercises For Back...


Exercises Can Help In Managing Back Pain

Back pain is a common issue that affects many people worldwide, and India is no exception. According to a study conducted by the Indian Journal of Orthopaedics, back pain is one of the most common musculoskeletal disorders in India, with a prevalence of around 30-50%. This can be attributed to a variety of factors such as poor posture, lack of physical activity, and increased sedentary lifestyle.

Fortunately, physiotherapy exercises can help alleviate back pain and improve overall back health. In this blog post, we'll be discussing the top 5 physiotherapy exercises for back pain that can be easily incorporated into one's daily routine.

1. McKenzie Extension:

• Start by lying on your stomach with your hands under your forehead.
• Slowly lift your chest and head off the ground, keeping your hips on the ground.
• Hold this position for a few seconds and then release.
• Repeat this movement for several repetitions.

2. Pelvic Tilts:

• Lie on your back with your knees bent and your feet flat on the floor.
• Tighten your abdominal muscles and tilt your pelvis towards your ribcage, pressing your lower back into the floor.
• Hold for a few seconds and then release.
• Repeat this movement for several repetitions.

3. Cat-Cow Stretch:

• Start on your hands and knees, with your wrists under your shoulders and your knees under your hips.
• Inhale and arch your back, lifting your head and tailbone towards the ceiling.
• Exhale and round your spine, tucking your chin to your chest and bringing your tailbone towards your knees.
• Repeat this movement for several repetitions.

4. The Plank:

• Start in a push-up position, with your hands placed under your shoulders and your body in a straight line from your head to your heels.
• Hold this position for 30 seconds to a minute, making sure to keep your core tight and your body in a straight line.

5. The Superman:

• Lie face down on the floor with your arms stretched out in front of you.
• Simultaneously raise your arms, legs and head off the floor, hold for a second and then release.
• Repeat for several repetitions.

Exercises Help But Always Better To Consult A Doctor / Physiotherapist Before Starting Exercise Pogram.

By incorporating these exercises into your daily routine, along with maintaining good posture and being mindful of your movements, you can help alleviate back pain and improve overall back health. Remember to always consult with a physiotherapist before starting any new exercise regimen, particularly if you have a specific injury or condition.

Personalized Exercise Program By CB Back Pain Specialists

If you're looking for personalized exercises for back pain, be sure to connect with CB Physiotherapy. Our team of expert physiotherapists will work with you to develop a customized exercise plan that addresses your specific needs and goals. Don't let back pain hold you back any longer, contact CB Physiotherapy today and start on the path to feeling better.