Have you ever experienced back pain in the past? You will note that you are not alone. There are many people who normally suffer from this pain. If you normally work in an office where you have to sit for longer periods, you are likely to suffer from this pain. You are also like to suffer from this pain if you usually sit for long periods without doing exercises. Ideally, you should take breaks and do a few exercises daily. Back pain can make you feel uncomfortable and can lead to serious issues later in life. You should mitigate it as soon as possible. The good news is that there are ways that can help you to solve this problem. If you live in Dubai, you should consider going for physiotherapy in Dubai. The following are essential physiotherapy exercises that you should consider today:

1. Back extensions.

You will note that this exercise is ideal for activating your extensor muscles in the back. In this case, you should lie on your stomach and then prop yourself on your elbows. While you do this, you should ensure that you lengthen your spine. You should avoid bending your knees backwards. You can then push your hands down as you arch your back up. You can expect to feel a gentle stretch in your abdomen. When you are arching backwards, take a deep breath and then hold it for about 10 seconds. Once this is done, you can then return to the starting position. It’s important that you repeat this process 8 to 10 times.

2. Knee rolls.

If you want to achieve pelvic control and flexibility, you should consider doing this exercise. Here, you should lie down on a mat, with your knees bent up and your feet flat on a mat. You can then roll your knees to the left and then try to stretch them diagonally across your trunk. Repeat this process for the right knee too. You should ensure that your shoulders are in contact with the mat as you do this exercise.

3. Pelvic tilts.

This exercise can help you to strengthen your abdominal muscles. Here, you should lie on your back and bend your knees. Once this is done, you should tighten the stomach muscles for a few seconds. Ideally, you should feel as if your back is pressing the floor. You should hold this pose for about 8 seconds as you breathe smoothly. You can repeat this process 8-10 times.

4. Knee-to-chest stretches

This exercise can help to elongate the lower back and help to relieve back pain. Here, you should lie on your back on the floor and bend your knees. You should use both hands to pull one knee towards your chest. You should hold the knee against your chest for 5 seconds and keep your abdomen tight and pressing the floor. You should do this for one leg and then repeat this process with the opposite leg. For optimal results, you should repeat this exercise 2 to 3 times a day.

5. Seated lower back rotational stretches.

This exercise can be done when you are seated down. Here, you can trust that you will work the core muscles and strengthen your lower back. Here, you should sit down on a chair and keep your feet flat on the floor. You can then twist your core to the right as you keep the hips square and the spine tall. Your hands should be behind your head. You should hold this position for about 10 seconds. You can then repeat this process on the left-hand side. This exercise can be done 3-5 times a day.

If you visit a physiotherapist, you can trust that you will learn the above-mentioned ideas on how to reduce back pain. Physical therapy in Dubai has proved to be very effective in the past. Consider these exercises today and you will not suffer from back pain again.