Lower back pain can make how you go about daily tasks very difficult, especially when it comes to sitting down at a desk all day and lifting heavy objects.
The condition usually improves within a few weeks or months, and in most cases isn’t the sign of anything serious, but it is still worth seeing your GP who can examine your back and discuss possible treatments.
There are simple back exercises and stretches you can do at home to help ease lower back pain, according to the NHS.
One in particular is named ‘pelvic tilts’. It advises doing this every day, along with other activities such as walking, swimming or yoga.
Pelvic tilts
Begin by laying on your back and place a small, flat cushion or book under your head.
Bend your knees, keeping your feet straight and hip-width apart. Keep your upper body relaxed and chin gently tucked in.
Next, the health body explains: “Gently flatten your lower back into the floor and tense your stomach muscles.
“Now tilt your pelvis towards your heels until you feel a gentle arch in your lower back and return to the starting position.
“Repeat 10 to 15 times, tilting your pelvis back and forth in a slow rocking motion.”
Tips to remember are not to press down through the neck, shoulder or feet, and to place one hand on your stomach and the other under your lower back.
If you’re doing the exercise correctly, you should feel the muscles working in these areas.
Arthritis Research UK also recommends some exercises to help manage back pain.
Lie on your back, hands above your head. Bend your knees and roll them slowly to one side, keeping your feet on the floor. Hold for 10 seconds. Repeat three times one each side.
One-leg stand
Holding onto something for support if needed, bend one leg up behind you. Hold for five seconds. Repeat three times on each side.
Knees to chest
Lie on your back, knees bent. Bring one knee up and pull it gently into your chest for five seconds. Repeat up to five times on each side.
Pelvic tilt
Lie down with your knees bent. Tighten your stomach muscles flattening your back against the floor. Hold for five seconds. Repeat five times.
Deep lunge
Kneel on one knee, the other foot in front. Facing forwards, lift the back knee up. Hold for five seconds. Repeat three times on each side.
