Back pain usually gets better on its own within a few weeks or months, so you won’t normally need to see a doctor. But it’s a good idea to get help if the pain doesn’t start to improve, it stops you doing your normal daily actives, or the pain gets worse over time.
Back pain is particularly common, but there are things you can do to help relieve any discomfort.
Staying as active as possible is one sure-fire trick to help your back – and there are some easy stretches and exercises you can try out at home.
It may well be the last thing you want to do when your back is suffering, but stretching helps to loosen the muscles and can really assist with any pain or discomfort you might be experiencing.
If you suffer regularly or consistently, you want to be doing back exercises and stretches at least twice a week.
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Here’s a few stretches you can try in the comfort of your own home, according to Helen Ansell, spokesperson for pain relief firm Biofreeze.
Chin to chest & ear to shoulder.
Standing tall, gently bend your head forwards until your chin meets your chest and you can feel the stretch in the back of your neck.
The next set involves the same principle as before, but this time bending your neck to one side to feel the stretch in the side of your neck, before doing the same on the other side.
Back flexion stretch.
Lay on your back and pull both of your knees into your chest, while flexing your head forward at the time same.
The aim is to feel a comfortable stretch across your mid and low back.
Kneeling lunge stretch.
You need to be on your knees for this stretch, and focus on one leg at a time.
Firstly, move one leg forwards so that your foot is flat on the ground, place your hands on the tops of your thighs and gently lean forwards. You want to feel a stretch in the front of the opposing leg.
Knee to chest stretch.
Laying on your back once more, bend your knees and place both heels on the floor.
From here you want to position both hands behind one knee and slowly pull it towards your chest.
The stretch should be felt in and around your buttock muscles, but don’t forget to take each leg in turn.
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Child’s pose.
A popular yoga move, the child’s pose is great for stretching out your back.
Starting out on all fours, you want to sit your hips back while reaching your arms out in front of you, feeling a stretch in your back.
Once you feel the stretch, hold the position for 10 seconds, repeating a few more times.
Cat-Camel back stretch.
While you’re on all fours, another stretch to attempt is the Cat-Camel back stretch.
Begin by arching your back towards the ceiling and holding for five seconds; you then want to arch your back towards the ground (in the opposite direction) and hold again for five seconds, before repeating.
Ms Ansell also recommends a few other tricks to help ease your back pain.
Along with stretches, sufferers can try yoga to reduce tension in a lot of the problem areas.
She said: “Not only is it beneficial for your muscles, it’s also a really good way to relax. Join a class or learn the moves yourself and implement them in your home.”
She also advised to try some cold therapy products or apply a pain-relief cream.
Avoiding triggers, such as heavy lifting or bending, is also important, along with working on your posture.
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