Physical therapy expert Dan Ginader shares four targeted exercises intended to ease back discomfort, as reported by the Daily Mail news portal.
Back pain is a widespread issue. Research indicates that about seven to eight out of ten people experience it at some point, and projections suggest hundreds of millions could be living with pain by mid-century. Causes vary widely, from poor posture and muscle tension to conditions like osteochondrosis, herniated discs, or vertebral misalignment. Citation: Daily Mail.
According to the doctor, the routine begins with finding a comfortable space to lie face down. The first move is a gentle cobra-like lift: a slight bend of the elbows while lifting the chest off the floor. The second exercise resembles a mini push-up, with the legs kept on the ground to minimize strain. Citation: Daily Mail.
Next comes a gentle rotation exercise. Lying on the back, the knees are bent and guided to the sides to feel a stretch along the torso. The third movement also starts on the back, drawing one knee toward the chest with a controlled pull while keeping the leg straight. The same action is then performed with the opposite leg. The fourth exercise is a bridge position, with the shoulders and blades resting on the floor; lifting the pelvis helps reduce tension and can alleviate pinched nerves. Citation: Daily Mail.
All these movements should be performed slowly to promote relaxation of the muscles. The doctor cautions that incorrect technique can worsen pain, so it is wise to seek medical advice before starting any physical therapy routine. Integrating these exercises with appropriate medication, when prescribed, can support recovery.
Another question that frequently arises is whether back pain could signal a more serious issue, such as the presence of a tumor. This concern underscores the importance of professional evaluation to distinguish common problems from more serious conditions.