Suffering from back pain? Discover 5 secret exercises that offer instant relief!
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Your body does a lot for you each and every day, and sometimes it gives you the odd reminder when you’re pushing it too hard.
From arthritis and age-related inflammation to improper posture, back pain is a common complaint from Australians—it constitutes 4.2 per cent of Australia's total disease burden, according to the Australia Institute of Health and Welfare.
Most people have probably suffered from back pain at some point, but until now, the common advice has been to see a medical practitioner or visit a massage therapist.
However, physical therapist Dr Dan Ginader, who specialises in treating dance injuries, has recently revealed a secret weapon in his battle against back pain: 5 genius exercises that offer instant relief and are simple enough to be done in bed.
Dr Ginader explains that his five movements are based on The McKenzie Method, which centres around the idea that if ‘rounding the back causes symptoms, then extending the back will relieve them'.
The first of these exercises involves simply lying on your stomach, as this will allow you to round and extend your back as much as you need.
'Laying on your stomach allows you to do exactly that, with everything nice and supported,' he explained.
The next step is to prop yourself up on your elbows for some ‘extra extension’ before adding in mini push-ups with your legs remaining on the ground.
Dr Ginader called the third method a 'gentle rotation', which involves laying on your back and taking your knees to each side one-by-one, pausing for about a second each time, for a total of 10 to 20 reps.
'Laying on your back, take your knees and drop them to one side until you feel a gentle stretch,' he said. 'Hold about a second and go to the other side.’
'Once again, the goal is to keep these fairly gentle and just take what the body gives you. Repeat about 10 or 20 times.'
He then demonstrated the fourth exercise, called 'sciatic nerve glides', which relieves pressure on your sciatic nerve by bending one of your legs towards the ceiling, clasping your hands behind your knee, and repeating the movement 15 times on each leg.
Finally, Dr Ginader finished with the fifth exercise, 'bridges'. This involves pushing your hips towards the sky and keeping your knees bent and feet on the ground to help release any strains or trapped nerves.
Before trying these exercises shared by Dr Ginader, you might want to consult with your trusted medical professional to make sure you won’t have any problems.
You can watch Dr Ginader’s full video below:
What do you think of this story? Will you try these 5 simple exercises to ease your back problems? Let us know in the comments below!
From arthritis and age-related inflammation to improper posture, back pain is a common complaint from Australians—it constitutes 4.2 per cent of Australia's total disease burden, according to the Australia Institute of Health and Welfare.
Most people have probably suffered from back pain at some point, but until now, the common advice has been to see a medical practitioner or visit a massage therapist.
However, physical therapist Dr Dan Ginader, who specialises in treating dance injuries, has recently revealed a secret weapon in his battle against back pain: 5 genius exercises that offer instant relief and are simple enough to be done in bed.
Having back pains? Dr Ginader has five easy exercises you might want to try to ease your back! Image: TikTok / @dr.dan_dpt
Dr Ginader explains that his five movements are based on The McKenzie Method, which centres around the idea that if ‘rounding the back causes symptoms, then extending the back will relieve them'.
The first of these exercises involves simply lying on your stomach, as this will allow you to round and extend your back as much as you need.
'Laying on your stomach allows you to do exactly that, with everything nice and supported,' he explained.
The next step is to prop yourself up on your elbows for some ‘extra extension’ before adding in mini push-ups with your legs remaining on the ground.
Dr Ginader called the third method a 'gentle rotation', which involves laying on your back and taking your knees to each side one-by-one, pausing for about a second each time, for a total of 10 to 20 reps.
'Laying on your back, take your knees and drop them to one side until you feel a gentle stretch,' he said. 'Hold about a second and go to the other side.’
'Once again, the goal is to keep these fairly gentle and just take what the body gives you. Repeat about 10 or 20 times.'
He then demonstrated the fourth exercise, called 'sciatic nerve glides', which relieves pressure on your sciatic nerve by bending one of your legs towards the ceiling, clasping your hands behind your knee, and repeating the movement 15 times on each leg.
Finally, Dr Ginader finished with the fifth exercise, 'bridges'. This involves pushing your hips towards the sky and keeping your knees bent and feet on the ground to help release any strains or trapped nerves.
Before trying these exercises shared by Dr Ginader, you might want to consult with your trusted medical professional to make sure you won’t have any problems.
You can watch Dr Ginader’s full video below:
What do you think of this story? Will you try these 5 simple exercises to ease your back problems? Let us know in the comments below!
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