Most of the people having desk jobs suffer from backache. If the pain becomes unbearable, then consult the best physiotherapist in Lahore. The specialist will help the person engage in exercises that will help provide relief and promote movement. Eventually, the person will become more active and will be able to function adequately in every aspect of life.
The physiotherapy exercises proven effective in relieving the lower back pain include:
- The standing hamstring stretch: Most of the time, people suffer backaches due to stiffness of the hamstrings. People who cannot sit down due to pregnancy or injury should try the standing hamstring stretch. The steps for doing a standing hamstring stretch are:
- The person should stand straight.
- Then extend the right leg and bend the body down.
- The chest should be near the thighs. Keep the same posture for 15-29 seconds and repeat for the other leg.
- Back Stretching: The exercise helps relieve the pain and pressure. The person cannot perform the exercise in the standing position. The steps include:
- The person has to lay down on the mat.
- Bring the right leg near to the chest.
- Stay in the same position for twenty to thirty seconds.
- Slowly release the leg and repeat the same steps for the second leg.
- The person should complete three sets of exercises thrice a week.
- Leg Raise: It will help the back get in the normal posture and release pressure. The steps of leg raise are:
- Lay down straight and place your hands under the shoulders.
- Raise your legs simultaneously and sustain the position for five seconds.
- Inhale while your legs are in the air.
- Then slowly bring them down and exhale. Repeat the steps three times.
- Pelvic Tilts: The exercise is suitable for youngsters and adults who engage in physical exertion regularly. The steps involve:
- First, the person should lie down on the exercise mat.
- Next, lie down and bend the knees. The feet should be touching the floor.
- The person has to tighten the abdominal muscles and stay in the posture for five to ten seconds.
- Repeat the steps five times.
- Partial Curl: The exercise helps strengthen the muscles of the abdominal region. The person with backache can have instant relief after getting in the habit of practicing partial curl-ups twice a week. The steps are:
- The person has to lie down on the exercise mat.
- Then bend the knees, and get in the position where the feet are on the floor.
- Place your hands flat on the floor and try to curl in the upward direction.
- Stay in the same position for ten to fifteen seconds and repeat the steps three times.
- Spine Stretch: Individuals suffering from pain for hours should practice spine stretching. It will provide instant relief. The steps include:
- Lie down on a flat surface.
- Bend the knees and stay in the position for fifteen seconds
- Next, practice deep breathing.
- Try to part the knees, move upward, and maintain the position for ten to fifteen seconds. However, the shoulders should touch the ground.
- Repeat the steps three times.
Gluteal Stretch: Sometimes, the tightening of gluteal muscles causes lower back pain. The gluteal stretch helps cope with the pain. The steps include:
- Lie down straight on a flat surface.
- Lift the knees in the air, and cross the left ankle over the right ankle.
- Then place the hand on the feet and move near the chest.
- Retain the position for twenty seconds and release slowly.
- Repeat the exercise three times for instant relief.
A person with other health conditions should consult a physiotherapist before engaging in physical exercises. The specialist will understand the cause and severity of the condition and then help the patient follow exercises. It will help the patient get better and boost their overall physical health. The activeness will help the individual to have a sense of contentment.
