Last Updated on July 25, 2024 by Ali Hamza
Like most people, you probably don’t think of physiotherapy at home when you experience back pain. However, physiotherapy can be a helpful treatment for back pain, acute or chronic.
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Here’s How to Do Physiotherapy at Home for Back Pain:
Superman Pose.
Lie face down on the floor and raise your arms and legs off the floor. Hold for 30 seconds and repeat 3-5 times.
Cobra Stretch
To do the cobra stretch, lie on your stomach with your feet hip-width apart. Place your palms flat on the floor beside your chest. Slowly press your upper body off the floor, using your back muscles. Hold the stretch for 30 seconds, and then release.
The Supine Press-Up
- Lie on your back on a firm surface with your knees bent and feet flat on the floor. Place your hands on the floor beside you.
- Keeping your back and buttocks in contact with the floor, press up with your arms until your elbows are straight.
- Hold for a few seconds, then lower yourself back to the starting position.
- Repeat 10-15 times.
Cat And Cow Pose
To do this pose, start on your hands and knees with your spine in a neutral position. As you inhale, drop your belly and lift your chin and tailbone, creating an arch in your back. As you exhale, round your spine and tuck your chin to your chest, drawing your belly up towards your spine. Repeat this sequence 10-15 times.
Prone Leg Lifts
One exercise you can try is called the prone leg lift. To do this exercise, simply lie on your stomach with your legs extended straight behind you. Slowly lift one leg up about 6 inches off the ground, keeping your knee straight. Hold for a few seconds, then lower your leg back down. Repeat with the other leg.
Pelvic Tilts
Lie on your back on the floor with your knees bent and your feet flat on the floor. Tilt your pelvis so that your low back flattens against the floor. Hold for 30 seconds and repeat 3-5 times.
Bridges
One simple but effective physiotherapy technique is bridges. To do this exercise, lie on your back with your knees bent and feet flat on the floor. Slowly raise your hips off the ground, hold for a few seconds, and then lower back down. Repeat 10-15 times.
Side Twist
One simple but effective physiotherapy at home exercise for back pain is the side twist. To do this exercise, recline your back on the floor with your knees bent and your feet flat on the floor. Place your right hand on your left knee and your left hand on the floor beside you. Gently twist your upper body to the left, hold for a count of five, and then return to the starting position. Repeat on the other side.
Home physiotherapy in Singapore is a unique and convenient service that allows patients to receive physiotherapy at home treatment in the comfort of their own homes. Their team of highly skilled and experienced physiotherapists will work with you to create a customized treatment plan that meets your individual needs and goals.
Conclusion:
Doing physiotherapy at home for back pain can help you recover without too much effort.
Apart from this, if you are interested to know about 5 Easy Exercises to Ease Back Pain at Home then visit our Health category.
