NHS explain the best ways to treat back pain
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Back pain is particularly common, but it usually improves by itself within a few days or hours. You can speed up the process – and lower your chances of it ever coming back – by simply adding some stretches to your workout routine.
Back pain could be caused by sleeping in the wrong position, having bad posture, or even by having a minor injury.
In most cases, back pain isn’t anything to worry about.
But, you can speed up your recovery, or even prevent back pain from developing in the first place, by regularly doing a few easy exercises.
Exercise should help to get you moving normally and safely if you already have back pain.
You should try to combine five different stretches in your workout routine.
Don’t forget to go for a regular fast-paced walk for a cardiovascular workout.
Start by doing five repetitions of each exercise, three times a day, according to the NHS.
As you start to feel more comfortable, add an extra one or two repetitions every few days.
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Knee roll
Lie on your back with your feet planted on the floor.
Slowly roll your knees to the right and hold for two seconds, before slowly moving to the other side.
Pelvis tilt
Lie down on the floor with your knees bent and feet on the floor.
Press your back against the floor and hold for two seconds, before relaxing and releasing your back.
Posture stretch
Sit on a chair with your feet firmly on the floor, sitting up as straight as possible.
Let your shoulders drop forwards, and hold for as long as it’s comfortable before relaxing.
Back bend from lying down
Lie down with your hands at shoulder height, and slowly straighten your elbows.
Lift your chest as far as possible, while keeping your pelvis and legs relaxed.
Hold the pose for as long as possible, and then relax.
Back bend
The NHS said: “With your back and legs straight, and feet shoulder-width apart, slowly bend backwards, supporting your back with your hands.
“As you increase the stretch, work into the movement to loosen off your back.
“Hold for as long as is comfortable and then return to standing.”
One backward bend counts as one repetition for this stretch.
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