Low back pain is very common, we often see people in clinic with severe pain in their back, making it difficult for them to move around, get up from a chair, roll over in bed etc. In most cases this high level of pain will pass within 3-5 days. This can feel like forever! The exercises shown in the video are aimed at increasing your back mobility to reduce the muscle spasm that is often causing the pain. Your GP or pharmacist can advise you on medication to also help reduce your pain.
Please be aware that everyone is different, individuals will find some exercises helpful whereas other people will prefer the ones you dislike. With this in mind, approach the exercises slowly and gently at first, notice what your body sensations are telling you. Usually the movement or pain will reduce or change as you move through the exercise positions. If you find an exercise increases your pain, stop and move onto the next one. This video is not a replacement for direct, personal and professional assessment and diagnosis by a Physiotherapist, but aims to help people get moving. If you are experiencing any changes to your bladder and bowel function, notice numbness when you wipe yourself after toileting or find you have weakness in a leg please seek immediate medical help. This may indicate you have nerve compression which requires immediate intervention. This is very uncommon.
Work slowly and gently through these exercises, repeating a few times at first, building up the repetitions. Rather than working to a number notice how your body feels and move on when you feel you have achieved more mobility.
Start by lying on your back with your knees bent and your feet flat on the floor. If you cannot get on and off the floor, these exercises can be done on the bed. Make yourself comfortable, use a pillow to support your head if you need to. Try not to hold your breath – if it helps, breathe in through your nose when you are relaxed and out through your mouth when moving or making an effort.
Knee roll. Move the feet and knees together. Let both knees roll to one side as far as you are comfortable, then draw back to the starting position. Repeat to the other side.
Knee hugs. Lift one foot and hug your knee to your chest with your hands. Repeat with the other side. When you start to feel better you can hug both knees.
Knee fallout. Keeping your pelvis level, let one knee fall out to the side as far as you are able to while the other knee stays still. Then bring the knee back in. Try not to hold your breath. Repeat to the other side.
Glut stretches. Lift one foot and place it on the other knee. Then let your knee fall outwards until you can feel a stretch in your bottom. You can increase the stretch by pushing gently with your hands. Repeat on the other side.