{"id":73011,"date":"2024-10-22T11:58:01","date_gmt":"2024-10-22T06:28:01","guid":{"rendered":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/?p=73011"},"modified":"2024-11-12T12:53:55","modified_gmt":"2024-11-12T07:23:55","slug":"5-physiotherapy-exercises-to-relieve-back-pain","status":"publish","type":"post","link":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2024\/10\/22\/5-physiotherapy-exercises-to-relieve-back-pain\/","title":{"rendered":"5 Physiotherapy Exercises To Relieve Back Pain"},"content":{"rendered":"<p><strong>What you need to know:<\/strong><\/p>\n<ul>\n<li><strong><a href=\"#How-can-physiotherapy-help-relieve-back-pain?\">How can physiotherapy help relieve back pain?<\/a><\/strong><\/li>\n<li><strong><a href=\"#5-Proven-physiotherapy-exercises-to-help-with-back-pain\">5 Proven physiotherapy exercises to help with back pain<\/a><\/strong><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2><strong id=\"How-can-physiotherapy-help-relieve-back-pain?\">How can physiotherapy help relieve back pain?<\/strong><\/h2>\n<p>The back is a highly complex system of multiple interlocking elements like the vertebrae, facet joints, discs, muscles, and ligaments. So, back pain, whether acute or chronic, can have a profound impact on your lifestyle. Hence, physiotherapy for back pain is a must right from the early stages and not just when it starts affecting your quality of life. Physiotherapy for back pain helps you deal with sprains, spasms, weakness, and tears. It improves postural stability by strengthening the muscles and rectifying imbalances.<\/p>\n<h2><strong id=\"5-Proven-physiotherapy-exercises-to-help-with-back-pain\">5 Proven physiotherapy exercises to help with back pain<\/strong><\/h2>\n<p>Physiotherapy for back pain can improve the condition of joints, soft tissues, and palpating muscles. It not only focuses on the site of pain but also the connecting muscles and ligaments. Here are 5 proven physiotherapy exercises for back pain:<\/p>\n<h3>Knee to Chest<\/h3>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-73012 lazyload\" data-src=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2024\/08\/backpain-1.jpg\" alt=\"backpain 1_Activ Living Community\" width=\"800\" height=\"533\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/533;\" \/><\/p>\n<p>Lie flat on the ground and pull the feet towards your glutes to bend the knees. Grab one leg and pull the knee to your chest. Hold it to a count of 5. The other foot should be firmly planted on the ground or you could straighten that leg, whichever feels better for the back. Do 5 repetitions for each leg.<\/p>\n<h3>Bridging<\/h3>\n<p>Lie flat on your back and pull your feet towards the glutes to bend the knees. Tighten your core and raise your hips off the ground in line with the shoulders and knees. Hold to a count of 5 and repeat 5 times.<\/p>\n<h3>Cross Stretching<\/h3>\n<p>Lie flat on the ground with the knees bent and joint. Stabilize your core and slowly rotate both your knees to one side. Stop before it starts hurting. Hold this position to a count of 5 and repeat 5 times. Do the same on the other side.<\/p>\n<h3>Wedge Lying<\/h3>\n<p>This is a simple move that requires a wedge cushion. Find a spot where you can lie on the wedge cushion on your stomach. Lie there with your arms in their natural position, on the outside. Have a book in your hands so you can spend the time reading a book. Do it whenever you can during the day.<\/p>\n<h3>Cat and Camel Exercises<\/h3>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-73013 lazyload\" data-src=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2024\/08\/backpain-2.jpg\" alt=\"backpain 2_Activ Living Community\" width=\"800\" height=\"533\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/533;\" \/><\/p>\n<p>Get down on your palms and knees, to a quadruped position, like you\u2019re playing a horse to a kid. Your knees will be below your glutes, and your palms below your shoulders. Tighten your core and raise your belly upwards, like you\u2019re trying to touch the ceiling with your belly button. Hold to a count of 5. Now bring your belly down towards the ground like you\u2019re trying to touch the ground with your belly button. Hold to a count of 5. Repeat this back-and-forth motion with 5 repetitions for each position.<\/p>\n<p>Physiotherapy for back pain aims to balance the spine\u2019s movement through corrective and strengthening exercises, as well as treating injuries and imbalances that contribute to the pain.<\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Stay tuned to the Activ Living Community. Keep up to date with the latest health tips and trends through expert videos, podcasts, articles, and much more on<\/span><a href=\"https:\/\/protect.checkpoint.com\/v2\/___https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/category\/diet-and-nutrition\/___.YXBzMTphZGl0eWFiaXJsYWNhcGl0YWw6YzpvOjk5OGQ2YmY0YzA2ODgwNDA2ZGRlOGY5NjQxNzUxMzQwOjY6NWZmOToyZDE5NWY3ZDZkOGE4ZGRiMzMwYTk0YjkxZWE0MTIwYTQ2ZDZmZWQzNGQ5OGEwMGYzY2FjOWUzNmZhYTA5OTkyOnA6VDpO\"> <b>nutrition<\/b><\/a><b>,<\/b><a href=\"https:\/\/protect.checkpoint.com\/v2\/___https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/category\/health-and-fitness\/___.YXBzMTphZGl0eWFiaXJsYWNhcGl0YWw6YzpvOjk5OGQ2YmY0YzA2ODgwNDA2ZGRlOGY5NjQxNzUxMzQwOjY6OWE3ZTowODU0MGJjMGMyNzk5MDNkMjI1ZTEzOGY1YTczM2NiMDEzYTcwZGI1ZGVmY2E1ZDQwMWIzZGM0NDQ2MDRiY2Q3OnA6VDpO\"> <b>fitness<\/b><\/a><b>,<\/b><a href=\"https:\/\/protect.checkpoint.com\/v2\/___https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/category\/mindfulness\/___.YXBzMTphZGl0eWFiaXJsYWNhcGl0YWw6YzpvOjk5OGQ2YmY0YzA2ODgwNDA2ZGRlOGY5NjQxNzUxMzQwOjY6YjI2NDo1ODYwNTgzODRmYzk0YzQ0MjkzNDhmOTE0NTYxNzVjYThlZmQwNTQzZGJjYzFmOGY2YmNhNDU2ODAwZmI1ZTI0OnA6VDpO\"> <b>mindfulness<\/b><\/a><b>, and<\/b><a href=\"https:\/\/protect.checkpoint.com\/v2\/___https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/category\/lifestyle-conditions\/___.YXBzMTphZGl0eWFiaXJsYWNhcGl0YWw6YzpvOjk5OGQ2YmY0YzA2ODgwNDA2ZGRlOGY5NjQxNzUxMzQwOjY6ZTU5Mzo3MGM1N2M5Y2Q1NTJlODQ0ZjFlNDZjMGQyYTk1MDk0ZTM2M2ZkNjc3ZjUzMzUwNzRjMmFkNjRjOGE1OWVkM2IxOnA6VDpO\"> <b>lifestyle conditions<\/b><\/a><span style=\"font-weight: 400;\"> like Asthma, Blood Pressure, Cholesterol, and Diabetes. 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