Health alert: The number of cases of lower back pain is expected to reach 843 million by 2050, according to WHO!
Back pain is one of the leading causes of disability globally, including Dubai. Many factors can cause back pain, including muscle (or bone) injury, poor posture, sprain, or severe medical conditions (like herniated discs, osteoarthritis, or fibromyalgia).
With advancements in medical science, numerous treatment options exist.
For instance, muscle relaxants do wonders for symptoms like muscle spasms in the back region. Cortisone injections can help patients get short-term relief from acute pain. Another great option is to opt for physiotherapy in Dubai.
Among different options, doctors often incorporate exercises in treatment plans to speed up back pain recovery. If you are a Dubai resident suffering from back pain, here are 15 exercises for you to try out:
| Note: Consult with your physiotherapist or doctor about the underlying causes of back pain and the required treatment plans. |
Cat-Cow Stretch
This gentle, flowing stretch helps improve spinal mobility and flexibility. Begin on all fours, arching your back upward (cat position) and then lowering your belly towards the floor while lifting your head and tailbone (cow position).
Child’s Pose
The calming stretch of this exercise relieves tension in the lower back and hips. Kneel on the floor, sit back on your heels, and stretch your arms forward with your forehead resting on the ground.
Pelvic Tilts
Pelvic tilts strengthen the core muscles and promote spinal stability. Lie on your back with your knees bent, tilt your pelvis towards your head, and then back down, engaging your core.
Bridge Exercise
Bridges work the glutes, hamstrings, and lower back. Lie on your back with your knees bent, lift your hips towards the ceiling, hold for a few seconds, and lower back down.
Seated Forward Bend
This stretch targets the lower back and hamstrings. Sit on the floor with your legs straight and gently fold forward at the waist, reaching for your toes.
Standing Forward Bend
Like the seated forward bend, this stretch also targets the lower back and hamstrings. Stand with your feet hip-width apart and slowly bend forward, reaching for your toes.
Knee-to-Chest Stretch
This stretch targets the lower back and helps alleviate tension. Lie on your back and bring one knee to your chest, holding it with your hands. Alternate between legs.
Supine Twist
This stretch improves spinal mobility and relieves tension in the back. Lie on your back, extend your arms to the sides, and gently lower one leg across your body.
Cobra Pose
A gentle backbend of the cobra pose helps stretch the chest and strengthen the back muscles. Lie on your stomach, place your hands under your shoulders, and lift your upper body while keeping your hips on the ground.
Plank
Planks strengthen the core and back muscles and provide support for the spine. Hold a straight plank position on your forearms and toes, keeping your body straight.
Superman Exercise
This exercise targets the lower back and glutes. Lie on your stomach, extend your arms forward, and lift your arms, chest, and legs off the ground simultaneously.
Quadruped Arm and Leg Reach
This exercise strengthens the back and core muscles. Start on all fours, extend one arm forward and the opposite leg backward, holding the position for a few seconds.
