One very simple exercise that I find beneficial for treating lower back pain is walking backwards. Research* has shown that this offers multiple benefits. Try this and you’ll soon notice an improvement to your posture, back pain and balance.
Firstly, it engages different muscles and movement patterns, which can help improve muscle balance and coordination. Secondly, walking backwards can alleviate pressure on the lower back by promoting better alignment and reducing strain on the spine. Additionally, it activates the glutes and hamstrings, providing improved stability and support for the lower back.
By incorporating this exercise into your routine (in a safe space, of course), you have the potential to enhance overall function, reduce pain, and aid in the rehabilitation of lower back issues. Start by doing this in short intervals once or twice a day: 25 steps forwards and ten steps backwards, and then gradually build up to longer distances.
If you have any questions or would like to discuss incorporating this exercise into your treatment plan, please don't hesitate to contact me. Remember, small changes can make a big difference in your journey to a pain-free life.
What a pain in the neck?
I've been thinking a lot about hobbies and how they can sometimes be a pain in the neck, quite literally! This came to mind when my Mum called me to say: "Alex, my back's aching, my shoulders hurt, and my knees are killing me – help!". She spends a lot of hunched over a sewing machine making quilts or clothes for my nephew – she is obsessed and when she isn't sewing, she's up at her allotment, bent over weeding or picking vegetables (if anyone is interested, we have an abundance of rhubarb and courgettes!)
So, I devised a quick and easy warm-up routine to help prevent the aching back and sore knees. These techniques can be equally beneficial for individuals who spend long hours at a computer.
If that sounds like you, or someone you know, check out our five-minute warm-up routine -these simple exercises, as demonstrated by my Mum, can be done at your desk or in the garden and, along with some backwards walking, will prevent aches and pains. Moreover, if you'll be caring for your grandchildren during the summer holidays, these warm-ups will also prove invaluable in preventing aches and pains when lifting toddlers or playing on the floor.
5 minute warm-up routine to prevent back ache from everyday activities
Neck mobilisation: Gently bend head towards shoulders, backwards and forwards (3-4 times in each direction)
Shoulder Rolls: Roll your shoulders forward and backward in a circular motion (repeat 10-12 times)
Arm Circles: Extend your arms out to the sides and make small circles with your hands, gradually increasing the size of the circles.(repeat 5 or 6 times in each direction)
Roll downs: Stand with your feet hip-width apart, gently bend forward, letting your arms hang down, and slowly roll up, one vertebra at a time, to standing position. (do 3 or 4 of these)
Knee Circles: Stand tall and lift one knee at a time, making circles with your knee joint. Repeat on the other leg. (repeat 10-12 times)
Shoulder Blade Squeezes: Sit or stand with your arms by your sides, and gently squeeze your shoulder blades together as if trying to hold a pencil between them. Hold for a few seconds and release. (Repeat 10-12 times)
Quadriceps Stretch: Stand tall and bend one leg at the knee, bringing your heel towards your buttock. Hold your ankle with your hand and gently pull it closer to your body until you feel a stretch in the front of your thigh. (Hold for 15-20 seconds and repeat on the other leg)
Remember to start each exercise gently and gradually increase intensity or duration as you become more comfortable. It’s always advisable to consult with a healthcare professional or a qualified physiotherapist before starting any new exercise routine, especially if there are pre-existing medical conditions or concerns.
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