Physical therapist reveals five genius exercises that instantly ease back pain – and can be done from your bed

Australia
By William

By Emma Nelson

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Whether it's from lifting too many weights or sitting in an office chair for long periods of time, sticking your back out is part of modern life.

In fact, according to studies, it happens to about eight in ten Americans at least once a year.

Now, a top New York City physical therapist has demonstrated how five simple exercises can beat dreaded pain in minutes.

The best part? They can all be done from the comfort of your own home.

The first step is to find a “comfortable place to lie on your stomach,” explains Dr. Dan Ginader, a physical therapist who specializes in dance injuries.

He adds that his recommendations are based on a technique called the McKenzie Method.

@dr.dan_dpt

“Throwing your back out” is a common term to describe what happens when your back feels stuck. Usually it has something to do with a minor disc injury with concurrent muscle spasms and occasional referred pain down the leg. This is a general example of what you can do in the heat of the moment to take the edge off your symptoms. But if symptoms persist despite care, see a professional as soon as possible!! #physiotherapy #lowerbackpain #backpainrelief

♬ original sound – Dr. Then, DPT

This revolves around the theory that: 'if rounding the back causes symptoms, stretching the back will relieve these complaints.

“And when you lie on your stomach, you can do exactly that, with all the trimmings,” he says in a clip on his TikTok, where he has almost a million followers.

The second position involves propping yourself up on your elbows for some 'extra extension', followed by mini push-ups, keeping your legs on the ground.

Next is 'gentle rotation'.

“Lie on your back, take your knees and drop them to the side until you feel a slight stretch,” says Dr. Ginader. 'Wait a minute and go to the other side.

Gently rotating the legs while lying on your back can lengthen the spine and relieve pain, according to Dr. Ginader

Sciatic nerve glides can relieve pressure on the sciatic nerve that runs from the back to the thighs

Physiotherapist Dr Dan Ginader shows how to relieve back pain with simple movements you can do from your bed or living room

“Again, the goal is to keep this one fairly gentle and just take what the body gives you. Repeat about 10 or 20 times.'

The fourth part is what Dr. Ginader calls “sciatic nerve glide.” Many forms of back pain are caused by excessive pressure on the sciatic nerve, which runs from the lower back through the hips, buttocks and down each leg.

The tension on the nerve, usually caused by injury, can cause inflammation, pain and sometimes numbness in the leg.

Extending the back with mini push-ups can relieve tension in the spine

Bridges are an important part of Pilates, but they can also help combat back pain

The majority of Americans experience back pain at some point in their lives, but simple movements repeated a few times can ease symptoms, experts say.

Sciatica glides are intended to relieve pressure on the nerve and involve bending the leg toward the ceiling while lying on your back, with hands clasped around the back of the knee.

Repeat this 15 times for each leg, says Dr. Ginader.

And finally, stretching the back using bridges (pushing the pelvis up with the knees bent and feet on the floor) will also help release any tension or pinched nerves.

If the pain does not subside within three days, Dr. Ginader recommends seeking medical attention.

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