Back pain is something that almost everyone has encountered at some time in their life. The severity of the underlying illness influences the level of discomfort. This symptom is not often serious; moderate back pain can go away on its own in a few days without the need for medicine. Chronic back pain is one that can stay for weeks, months, or even years.

Today’s lifestyle practices can cause or worsen the problem of back pain. Sitting in front of a computer for extended amounts of time, slouching in front of the television for hours, wearing high heels on a regular basis, repeatedly moving heavy things, not exercising, and being overweight are all activities that can cause back pain.

If the symptom of back pain does not go away within a week, it is best to visit a doctor. Physiotherapy, in addition to lifestyle changes and medications, helps in the treatment of various diseases. Physiotherapy activities improve both the muscles and the bones, making them powerful pain relievers. Health at Homes provides qualified physiotherapists to visit your place with the best physiotherapy home care services in Hyderabad.

Here is a list of physiotherapy exercises that you can do to relieve back pain:

Hip twisting

For the hip twist, lie on your back with your feet flat on the ground and your knees bent. Then, without straining, gently shift the bottom part of your body to the left side as far as it will go. Stretch the upper part of your body to the right at the same time. Inhale and exhale deeply for a minute while holding this position. Then, return to the starting point. Repeat the same exercise, but this time start with the right side and continue this cycle gently for around 5 minutes. Repeating this hip twist exercise twice a day helps with spine mobility.

Exercise for the lower back

This exercise develops the lower back muscles and hyperextends the spine. Lie on your stomach and use your hands to slowly lift your chest off the ground. Raise your upper body while keeping your lower body flat on the ground from your pelvis to your toes. Hold this posture for 15 seconds, extending your arms as far as they will go. 10 times more, gently repeat this process. You can home visit physiotherapist services in Hyderabad at Health at Homes.

Crawling position

Begin by going down on your hands and knees, as if you were a crawling baby. Then, extend your hands as far as they will go and bend forward, placing most of your weight on your knees. Hold this pose for one minute, allowing your body to stretch and relax. This method should be repeated 3-4 times which helps to stretch the spine while also relaxing the shoulder muscles. It also enhances thoracic and lumbar mobility. Repeat this exercise five to six times for better results.

Flamingo Workout

Stand up straight and use one hand to support yourself against a wall. Lift your right leg behind your body, knees bent, and grasp it by the ankle with one hand. Hold this posture for 5 seconds and, in the same manner, lift the left leg. Then, on each side, perform this exercise three to four times. This helps relieve back pain.

Lifting your knees to your chest

Bend your knees and lie flat on the ground. Slowly raise one bent knee to your chest and hold for four to five seconds. Then, with your second knee, repeat the exercise. Continue with this exercise for another 2 minutes.

Raise Your Hips

Begin this exercise by lying flat on your back with your legs bent. Keep your knees bent and steadily lift your hips, putting most of your weight on your shoulders. Deep breaths should be taken, and the position should be held for 15 to 30 seconds. This practice should be repeated five times. The hip lift is an excellent exercise for increasing spine strength and stability.

These exercises have been recommended by physiotherapists for individuals suffering from back discomfort. After a few weeks of doing a handful of these workouts, you may start noticing results. It is best to perform these exercises only under the expert supervision of a medical practitioner. If the preceding physiotherapy exercises do not provide the needed relief, get an expert physiotherapy consultation from Health at Homes, the best home care service in Hyderabad.