Ease your back pain

If you feel any kind of back pain, it's important to talk to your doctor immediately, to prevent spine damage, muscle strains or sprains.

Signs your back health is out of whack: 

• Pain in the back.
• Restriction of back movements.
• Back pain accompanied by numbness in one or both legs.
• Back pain in the foot or knee.
• Dizziness or disturbance of vision related to neck posture.
• Difficulty standing up after sitting for long periods.
• Back pain after standing for a long period of time.

Try these exercises to ease your back pain:

Take a stretch break. Easy exercises can prevent problems and allow your body to do the work you ask it to do. You can do these exercises anywhere throughout the day. The more often you do them, the better you will feel. Stretch slowly without bouncing and gradually increase the stretch to your tolerance (you should not stretch into pain).

Stretching keeps muscles strong and helps to prevent any future problems. After exercising, you should pay close attention to how your body feels, and ask your physiotherapist to explain anything you don’t understand. Awareness of your body’s pain signals can help to prevent injury as well as help recovery.

Your neck. Sit or stand up straight. Turn your head from side to side without moving your shoulders or upper back. Hold for 3-5 seconds, repeat 3-5 times on each side.

Your shoulders. Move your shoulders up and backwards in a circle. Repeat 5-10 times.

Chin tucks: sit up tall and look straight ahead. Slowly tuck your chin in towards you (make a double chin). Hold for 5-10 seconds, then relax your chin.

Upper back. Shoulder-blade pinch: keeping your arms along your sides, bend your elbows 90 degrees. Squeeze your shoulder blades together downwards and backwards. Don’t let your lower back arch or your head move forward. Hold 5-10 seconds, repeat 5-10 times.

Pectoral (chest). Place one forearm against a wall or door. The elbow should be level with the shoulder. Turn your body away from your arm. You should feel a stretch at the front of your shoulder and into the chest. Hold for 20-30 seconds. Repeat 1-2 times on each side.

Lower back stretch (Abdominal). Sit with your buttocks against the back of a chair and tighten your abdominal muscles by pulling them toward your spine (flatten them and avoid pushing them outward). Keep your chest relaxed and continue to breathe normally while you hold your abdominals tight for 10 seconds. Repeat 5-10 times.

Lower back extension. Stand up with your feet apart and place your palms on your lower back. Gently bend backwards, letting your back arch to a comfortable stretch. Pause 2-3 seconds, repeat 1-3 times.