It is the time of year when we see more patients with back pain than usual in the clinic.
Generally, we are all less physically active in the winter due to short days, adverse weather conditions and most of us have done more sitting watching TV and socialising over the festive period. This predisposes us to back pain.
So what can we do to help ourselves?
Doing some gentle mobilising exercises several times a day can help greatly.
Getting back gradually to some favourite activity such as walking swimming or visiting the gym will also help. or maybe try some Yoga Tai Chi or Pilates. The important thing is that you enjoy the activity otherwise you will soon give up.
If your back pain persists in spite of these simple measures you may need further help such as a physiotherapy session or massage. Here are some simple exercises to keep your back moving:
1. Lumbar extension in standing
1 Set / 10 Reps / 2 s hold

Additional instructions:
Aim to do this 2-4 x per day. You can also put the hands in the small of the back and slide them towards the
buttocks to help localise the movement.
Instructions:
Stand up straight.
Place your hands in the small of your back.
Slowly bend backwards as far as you can comfortably, allow the hands to slide towards the buttocks this helps
to focus on arching in your lower back
Hold this position.
2. Lumbar side flexion
1 Set / 10 Reps / 1 s hold

Stand up straight and step your feet apart.
Slide the hand on the opposite side to be stretched, down the side of your leg.
Do not allow your body or hips to twist.
To increase the stretch, raise your other arm up and over your head.
Hold this position.
3. Lumbar extension in prone
1 Set / 10 Reps / 2 s hold

Additional instructions:
aim to do this 2x daily
Instructions:
Lie on your front with your palms on the floor by your shoulders.
Slowly push up through your hands, arching your lower back.
Stop at the point you feel a stretch in your lower back.
Keep your hips on the floor at all times.
Hold this position, then slowly lower your body back down.
4. Supine knees side to side
1 Set / 10 Reps / 2 s hold

Lie on your back with your knees bent and your feet flat on the floor.
Extend your arms out to the sides and keep your shoulders on the mat at all times.
Keeping your knees together, drop them down to one side, rotating your torso.
Return to the starting position and allow your knees to fall to the opposite side.
Only drop your knees as far as you go comfortably.
Hold the stretch on each side if you are able to.
5. Supine Hip Flexion PROM
1 Set / 10 Reps / 2 s hold

Bend your knees so that the feet are flat on the floor.
Reach underneath your knee and pull the knee in towards your chest as far as you can go comfortably.
Ensure you grab behind the thigh and not on top of the knee to avoid compressing the knee joint.
Hold this position.
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