When back pain strikes, it’s not a comfortable position to be in at all. I myself, like many people, try to figure out the best way to deal with pain. Unfortunately, for more and more Americans, instinctively reaching for the pain pill bottle has become a common ritual when it comes to pain relief. But as a Physical Therapist, there are many quick exercises that Physical Therapists can teach you to get rid of back pain just as quickly as it started. And even better yet, these exercises are, you guessed it, all natural! No harmful drugs necessary!
Here are two of my favorite quick, easy back pain relief exercises. Remember, don’t go overboard! It’s best to keep things easy and loose when performing these maneuvers.
Single Knee To Chest
Lie on your back and bring one knee to your chest, keeping the other foot flat on the floor. Keep your lower back pressed to the floor. Hold for at least 15 to 30 seconds. Repeat 2 to 4 times with each leg.
Supported Bridge
Lie on your back with knees bent and feet hip distance apart. Place your feet close enough so they can be touched by the finger tips. Inhale and lift the hips, place a block under the sacrum. Keep the chest open. Hold for 30 seconds and repeat 10 times.
It’s best to keep things nice & easy when performing these maneuvers. Don’t look to “go hard” with them. If there is any increased pain whatsoever, immediately stop the exercise and head to your local Physical Therapy office immediately. These exercises are designed to decrease pain, so any increase in pain could be the sign of a more significant issue that should be evaluated by a licensed Physical Therapist immediately.
Dr. Asha Koshy is a Physical Therapist and co-owner of Complete Physical Rehabilitation in Jersey City and Elizabeth, NJ.
She is a McKenzie certified back pain Physical Therapist specialist, an LSVT BIG certified specialist for Parkinson’s Disease, and also specializes in treating Vestibular conditions relating to vertigo, dizziness, and other balance disorders.