Back pain – the simple stretch you should do every day to prevent lower backache

Back pain is a common condition that usually improves by itself within a few weeks or months, according to the NHS. It could be caused by sleeping in an awkward position, having bad posture, or even by a minor injury. Staying active and doing exercise is one of the best ways to reduce back pain, it said. You could lower your risk of back pain symptoms by doing the ‘pigeon’ stretch, it’s been claimed.

There are many stretches that can help reduce general discomfort in the lower back

Dr Branko Prpa

The pigeon pose helps patients to get rid of their lower back pain, according to orthopaedic surgeon, Dr Branko Prpa.

All people that suffer from back pain should consider adding this stretch to their workout routine.

It’s also important to build muscle strength and improve your overall flexibility, to limit your risk of back pain in the future.

“There are many stretches that can help reduce general discomfort in the lower back,” said Prpa.

“Pigeon – this pose is known to be an effective ‘hip opener’ and is an excellent way to reduce discomfort in the lower and upper back.

“In the pigeon pose, cross one leg in front of you and extend your back leg and then lay on the ground.

“Hold this pose for several moments and then switch legs. Repeat as needed.

“Before you begin any casual or structured exercise plan, make sure to check with your doctor [or back specialist] to make sure you are in good physical condition.”

You could also help to reduce your chances of back pain by doing the ‘sphinx’ stretch, added the surgeon.

The sphinx pose starts lying flat on your stomach, with your forearms propping you up.

Make sure your elbows are directly beneath your shoulders, and hold the pose for a few seconds before relaxing.

Lower back pain is the most common type of back pain in the UK, said the NHS.

For short-term relief from backache, try taking some over-the-counter painkillers.

Overweight or obese patients could also reduce their back pain by simply losing weight.

Being overweight puts extra pressure on joints, which could make back pain worse.

Speak to a GP if you have back pain and a swelling in the back, difficulty passing urine, or chest pain. It could be a sign of something more serious.

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