Doctor reveals four easy at-home exercises to banish back pain

Back pain is a common problem experienced by many of us, especially as we get older.

According to the National Institute for Health and Care Excellence (NICE), around 60 percent of adults report suffering from lower back pain at least once in their lives.

It is also the single largest cause of disability in the UK, with lower back pain accounting for 11 percent of all disabilities.

Therefore, any way we can help ease the pain is extremely important.

With this in mind, Doctor Tony Nalda, leader of the Scoliosis Reduction Centre in the US, shared four easy exercises you can do at home to quickly and effectively relieve your back pain.

Dr Nalda said: “By being gentle yet diligent with these exercises, you can manage pain and speed up your recovery.

“If symptoms persist or you have further concerns, consult a healthcare professional.”

Knee-to-chest stretch

Lie on your back with your knees bent and your feet flat on the ground.

Raise one knee up towards your chin, using both hands to pull your knee tight against your chest.

Tighten your belly muscles while pressing your spine to the floor as you pull your leg up. Do this for five seconds, then return your body to its original position.

Repeat the process with the other leg, and then do both legs simultaneously.

Repeat each stretch two to three times, performing this routine once in the morning and evening.

Lower back rotation

Start by lying on your back with bent knees and your feet flat on the floor.

Next, gently roll both knees to one side, lowering them towards the floor.

Turn your head to the other side, keeping your shoulders flat on the ground.

Maintain this position for 10 to 20 seconds, then slowly return to your original posture. Now do this on the alternate side.

You should repeat the stretches two to five times per session and perform the entire cycle twice daily.


Get down on all fours in a table position. Then breathe in, lifting your tailbone.

Press your chest forward whilst dropping your belly. Raise your head and relax your shoulders. Hold this pose for a moment before moving into the cat pose.

To begin the cat pose, round and arch your back as you exhale, drawing in your tailbone.

Lower your head, but don’t push your chin into your chest. Repeat the entire exercise 15 to 20 times.

Piriformis stretch

Lie on your back, keeping both legs straight and flat on the ground. First, bring your right ankle over the knee of the other leg.

Gently pull your right knee up toward your left shoulder and hold the position for 30 seconds before releasing.

Do the same for the other side, and repeat the process up to three times. You can complete this exercise thrice daily if required.


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