Some of the most commonly injured parts of the body tend to be the knees and the back and many people choose to see a physiotherapist or chiropractor to help them overcome these particular injuries. The problem though, is that sometimes it’s difficult to get an appointment booked in with a physiotherapist either because they’re too busy or they happen to be too far away says Jonathan who has a clinic full of physiotherapists in Bristol at The House Clinics. So if you happen to fit into this category, you should find the following article which outlines particular exercises you can carry out at home particularly helpful.
If you happen to sustain an injury, it is important to at least carry out exercises sooner rather than later. Otherwise, you could develop stiffness and as well as that actually lose some muscle tone. This lapse in time could even make the injury worse than it needs to be and therefore means it will take you longer time to recover from it. So I cannot stress enough the importance of at least taking some action to help alleviate the pain and help your body on the road to recovery.
I must stress though, that if you find the pain of the injury unbearable, you must immediately stop the exercise and actually seek the help of a physiotherapist. Of course ideally it would be best to see a physiotherapist to begin with because they are trained in this field and can assess the damage. Only carry out the exercises if the pain you’re experiencing is bearable during the exercise and then subsides soon afterwards. If this is the case for you then carry on with the exercise, otherwise I highly recommend seeking the services of a fully qualified physiotherapist near to you.
Here are some things you can do for lower back pain.
Lying on the floor on your back and as you keep your feet flat on the floor bend your knees and tilt your hips backwards so that there is a slight arch in your back. Before you make any movements each movement should be done slowly and you should focus on the movement itself. Tilt your hips forwards as you maintain your bottom on the floor. This action will have the effect of pushing your lower back into the floor.
Another thing you can do is again getting into the position of lying on your back on the floor and keep both your legs straight. The next thing you need to do is bend your left knee towards your chest, when you reach up and hold onto the top of your knee. You should feel back stretching. Keep in this position for roughly around 10 seconds. Once you’ve done this switch across to the other knee and repeat the same process again.
Now you’re going to switch position to flip over onto your front and as you lie on the floor bend your arms while keeping your hands beside your head and the palm of your hands on the floor, while keeping your elbows tucked into your body. Stare ahead and very slowly lift your head off of the floor while you keep your hips flush with the floor. What you will notice is that your back arches slightly. It’s important to make a note that you should allow your arms to take most of the weight. Then return back to relaxed position gradually and slowly.
Now that you’ve stretched your back in both directions you can take a break from lying on the floor and instead stand up straight while keeping your arms by your side. The next action is not as tricky as it sounds. While looking straight ahead, slowly and gradually bend over to the right while allowing your right hand to travel gradually down your right leg. After you’ve gone as far as you can, while at the same time not over doing it, return back to the original position as you let your right hand travel slowly back up the leg until you reach a relaxed position. Then all you have to do is simply repeat the same process with the left hand side.
Practice these exercises once a day and you should find that it helps to alleviate back pain. If you find the pain is unbearable then I highly recommend you seek the services of local physiotherapist, After all physiotherapists train in this particular field and are experts in knowing how to help you alleviate pain and overcome muscular injuries.