Throbbing your back forward, whether by lifting too heavy or sitting in an office chair for too long, is part of modern life.
In fact, research shows that about 8 out of 10 Americans experience these symptoms at least once a year.
Now, New York City's top physical therapists demonstrate how five simple exercises can help you overcome terrifying pain in minutes.
The best part? All of this can be done from the comfort of your bed.
The first step is to find a “comfortable place to lie on your stomach,” explains Dr. Dan Zinader, a physical therapist who specializes in dance injuries.
He added that his recommendations are based on a technique called the McKenzie method.
This is based on the theory that if rounding your back causes symptoms, stretching your back will alleviate them.
“And sleeping on your stomach allows you to do just that because everything is wonderfully supported,” he says in a clip posted on TikTok, where he has about 1 million followers.
The second position is to do an “extra extension” with your elbows up, then do a mini pushup, keeping both feet on the ground.
Next is “gentle rotation”.
“Lie on your back and roll your knees to one side until you feel a slight extension,” says the doctor. Zinadel. “Wait a minute, go to the other side.
“Again, the goal is to keep these fairly gentle and only take what your body gives you. Repeat about 10 to 20 times.
The fourth movement is what Dr. Zinadel calls the “sciatica glide.” Most lower back pain is caused by excessive pressure on the sciatic nerve. From the waist down through the hips and buttocks to each leg.
Strain on a nerve is usually caused by an injury and can cause symptoms such as: Inflammation, pain, and sometimes numbness in the legs.
The sciatic nerve glide, which aims to relieve pressure on the nerve, involves lying on your back, holding your hands behind your knees, and bending your legs toward the ceiling.
Repeat this 15 times on each leg, Dr. Zinader says.
And finally, stretching your back using a bridge (pushing your pelvis upwards with your knees bent and feet on the ground) can also help release tension and trapped nerves.
If the pain does not subside within three days, Dr. Zinader advises seeking medical help.
