Back pain: Two of the best exercises to relieve pain felt in the lower back

Back pain can have a multitude of causes, from an old injury that won’t go away to more serious conditions such as arthritis. If your back pain doesn’t improve within a few weeks, its recommended you speak with either your GP or a specialist. Doing either the pigeon pose, or the superman stretch could help.


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The pigeon pose

This pose helps to get rid of lower back pain, according to orthopaedic surgeon, Dr Branko Prpa.

Dr Prpa said: “All people that suffer from back pain should consider adding this stretch to their workout routine.

“It’s also important to build muscle strength and improve your overall flexibility, to limit your risk of back pain in the future.

“There are many stretches that can help reduce general discomfort in the lower back.

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“Pigeon pose is known to be an effective hip opener and is an excellent way to reduce discomfort in the lower and upper back.

“In the pose, cross one leg in front of you and extend your back leg and then lay on the ground.

“Hold this pose for several moments and then switch legs. Repeat as needed.

“Before your begin any casual or structured exercise plan, make sure to check with your doctor to make sure you are in good physical condition.”

The pigeon pose helps to strengthen the muscles which run along the spine, according to Medical News Today.

When these muscles are weak, there may be not enough support for the spine and pelvis.

Doing exercises to strengthen the lower back can help alleviate and prevent lower back pain.


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Superman stretch

Weak back extensors can reduce spinal and pelvic support but doing an exercise known as the superman could help

The superman stretch begins by lying face down on the ground, with both arms outstretched in the front of the body.

Raise both the hands and the feet off the ground, leaving a gap of around six inches to the floor.

Try to pull in the bellybutton, lifting it off the floor to engage the core muscles.

Keep the head straight and look at the floor to avoid any neck injuries.

Stretch the hands and feet outward as far as possible and hold the positions for two seconds and then return to starting position.

Bupa said of pther ways to relieve back pain: “Take over-the-counter non-steroidal anti-inflammatory medicines if you need pain relief.

“Paracetamol alone probably doesn’t work well for back pain.

“You should only take these medicines for a short time, not for long-term back pain.

“You may want to try applying heat or cold treatments to your back and remember not to apply ice directly to your skin.”

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