A great day might quickly turn into a terrible one due to back pain. While back discomfort is frequent, you should watch it to make sure it doesn’t get worse. Resting till the injury healed was customary practice in the past. Physiotherapy and other vital areas of medicine have advanced to the point where it is now suggested that you continue with your routine, including exercise.
If you have significant back pain, you may need expert help, although physiotherapy can be done at home if your pain and symptoms are modest. You could seek the assistance of a skilled and competent physio Dubai who can give you a daily workout plan. It will help relieve the pain, but it may also help prevent it from coming back.
In this section, you’ll learn about specific physiotherapy at home Dubai exercises for back pain alleviation that you may do at home. Make sure you don’t overdo these exercises and only undertake them with a professional’s supervision.
10 Back Pain Relieving Physiotherapy Exercises You Can Do At Home
Consult a physiotherapist. Before undertaking any form of physiotherapy Dubai exercises, you should have a proper diagnosis of your back discomfort. It’s crucial to do the right workouts once you’ve received an accurate diagnosis. Warm-up and cool-down activities are just as important on game day as any other day.
Let’s look at some exercises you can do at home daily to help mobilize your back, strengthen your core muscles, and improve posture.
- Leg Roll
The leg roll is a great warm-up exercise involving lying on your back with your knees bent and feet flat on the ground. Move your knees as far as they will go without causing more pain. You should be able to complete this workout in under a minute.
- Pelvic Tilt
The pelvic tilt exercise helps to strengthen your lower back muscles. You must lie on your back, knees bent, and feet hip-width apart and firmly planted on the ground. While softly flattening your lower back and squeezing your stomach muscles, maintain a calm upper body. Return to the starting position by tilting your pelvis towards your heels until a lower back arch forms, holding it there for 2-3 seconds, and then returning to the starting position. This exercise can be done ten times or according to your bets physiotherapist in Dubai.
- Knee-to-Chest Exercise
This exercise routine will stretch your back, hips, and pelvis. You must lie on your back and raise one leg to your chest at a time, holding it for two seconds. Carry on in the same manner with the opposite knee. During your workout, it’s vital to breathe appropriately. This exercise should be done five times or as advised by your physiotherapist Dubai.
- The Viaduct.
If done correctly, the shoulder bridge will help strengthen your lower back and spine. Your arms should be by your sides, and your legs bent as you lie down on your back. To establish an arch, press your stomach muscles, flatten your back, compress your glutes or bottom, and gently rise off the ground. Before slowly returning to your original position, stay in that position for at least 2-3 seconds or as recommended. This regimen should be done at least five times or as directed by your physician.
- Which comes first: the cow or the cat?
To complete this training regimen, you must be on all fours. Keep your hands beneath your shoulders and knees in line with your hips to maintain a straight line between your shoulders and hips. Then slowly circle your back while breathing slowly. Return to your starting posture and repeat the exercise five more times or as prescribed by your physical therapist.
- The Bird Dog
This workout needs you to get down on all fours once again. Maintain a straight line between your shoulders and hips with your hands and knees. For 4-5 seconds, inhale deeply and stretch one leg and the opposite arm in front of your spine. Rep each time with a different leg and arm.
- Stretching Your Back
In this position, kneel on all fours with your spine in a neutral position. Hold the job with your backside facing your heels, and your arms stretched out front for 20-30 seconds. Before beginning any exercise plan, make sure your physiotherapist has given their approval.
- The Leg Stretch
Lie flat on your back with your feet straight. Then, while keeping your other leg straight, raise your right foot and bring it closer to your chest until your hamstrings are stretched. Carry on in the same manner with the opposite leg.
- The Feeling of the Toes
Stand tall with your arms stretched high, then lean forward slowly until your toes are touching. Softly repeat this at least ten times.
- Child’s Pose:
Kneel and sit on your heels in the child’s position, with your arms extended in front of you. Place your head on the floor and hold it there for 10-20 seconds.
Summary
These exercises relieve back pain and help you improve your posture and strengthen your muscles so you don’t have to suffer from it again. However, it is critical to acquire adequate guidance from your physiotherapist before completing any exercises at home. Because back pain differs from person to person, every scenario necessitates a precise diagnosis and examination.
As a result, you’ll need to find aDubai physiotherapy center that provides various services. It’s even better if you can find physiotherapy in Dubai in the comfort of your own home. How? Using physiotherapy services has several advantages, including convenience and cost savings in both time and money.
Back pain recovery, like any other ailment, demands the advice and treatment of a professional. Royal Premiere Healthcare is a doctor on call service in Dubai that offers a wide range of physiotherapy treatments in the privacy of your own home. Highly qualified physiotherapists provide physical therapy at home to rehabilitate surgeries, disabilities, strokes, injuries, weaknesses, and disorders. If you require Physiotherapy-at-Home services in Dubai, please contact us at +971 50 357 1916 or [email protected].