Back pain: Exercises and stretches you can do at home to help relieve pain

Bird dog

The bird dog is a great way to learn to stabilise the low back during movements of the arms and legs.

To do this position, get on your hands and knees, tightening the abdominal muscles. With one leg, lift and extend behind while keeping the hips level.

Hold the position for full five seconds and then switch legs. When doing this exercise, it’s important to not allow the lower back to sag.

Sit-ups should be avoided completely as it puts too much pressure on the neck and spine and could lead to a herniated disc.

Other home exercises to avoid are lifting heavy overhead weights, planking, and incorrect squats. 



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