80% of people will experience lower back pain at some point in their lives
I'm going to teach you five simple exercises that
you can do at home which is going to help ease the pain and even help prevent it
from coming back, back did you see what I did there
now the good news is that lower back, pain usually gets better on its own within a few weeks or months
and you may not even need to see your doctor or other healthcare professionals
for it however there are situations where you should see a doctor and I've
left more information about this in the description below which I'd highly
recommend everyone to read keeping active and performing these exercises
can help speed up recovery time as well as reducing and preventing backache now to
help me demonstrate these exercises for you I met with Mo a personal
trainer who really knows this stuff when it comes to exercise so without further ado let's begin
exercise one knee rolls lie on your back and place a small flat
cushion under your head keep your knees bent and together whilst keeping your
upper body relaxed now roll your knees to one side as far as it feels
comfortable keeping both shoulders flat on the floor hold the stretch for one
deep breath and return to the starting position repeat 8 to 10 times
alternating sides exercise two bottom to heel stretch kneel on all fours with
your knees under your hips and hands under your shoulders try to keep your
back and neck fairly straight and don't lock your elbows now slowly move your
bottom backwards towards your heels and only stretch as far as it feels
comfortable hold this stretch for one deep breath and return to the starting
position repeat 8 to 10 times exercise three back extension lie on your front and
rest your forearms with your elbows bent at your sides
now look towards the floor keeping your neck straight while keeping your neck
straight arch your back up by pushing down on your hands and keeping your hips
on the floor you should feel a gentle stretch in the stomach muscles breathe
and hold for 5 to 10 seconds then return to the starting position
repeat for 8 to 10 times exercise four deep abdominal strengthening lie on your
back and place a small flat cushion under your head
bend your knees keeping your feet straight and hip-width apart as you
breathe out gently tense the muscles in your pelvis and lower tummy so they're
pulled up towards your chest hold for five to ten breaths and relax
remember this is a slow gentle exercise which should be repeated five times
exercise five pelvic tilts the starting point of this exercise is exactly the
same as exercise four gently flatten your lower back into the floor and tense
your stomach muscles now tilt your pelvis towards your heels until you feel
a small arch in your lower back and return to the starting position
repeat 10 to 15 times tilting your pelvis back and forth in a slow rocking motion
when you have back pain you tend to want to rest for long periods but
this is probably the worst thing that you can do so instead aim to do these
exercises almost every day and also remain active so go swimming go
walking or even do yoga and your symptoms should start to ease within two weeks
now taking anti-inflammatory painkillers like ibuprofen can also be
quite helpful for lower back pain but as with all medication always read the
information leaflet and speak to pharmacist to make sure you're suitable
to take it exactly and that's the end of this week's video I hope your back pain
disappears very quickly and a big thank you to Mo for helping us demonstrate
these exercises to you, I've also left a link to his Instagram in the description
below so please check him out if you want to learn more exercises he's really great
see you next week
hey guys thanks for watching this week's
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for lower back pain (Mumble Noise, followed by Laughter) see it's not as easy as it looks
the things that we have to do when we're filming in pharmacy
poor Alex is trying to work hard here and now he has to work silently like a little ant
you need to build it like an ant he's getting there this is Alex, Alex is at
pharmacy school, "yeah" what year are you in third year? "three" he's in third year
he's a top student his knowledge is up there I mean my knowledge is here but his knowledge just like here
which is really good because like you know I'm like really knowledgable, "have you as a teacher"