Best Back Pain Doctor in Lahore: Expert Relief & Treatment
Back pain has become a common issue that people face everyday due to number of factors. In the way for treatment of back pain, different measures can be adopted and exercise is one good and practical solution of it. They are good for strengthening the body and supporting our muscles.
Whenever you visit a physiotherapist or best back pain doctor in Lahore, exercise is part of every treatment and rehabilitation. Here we are going to discuss the best physical therapy exercises to relieve back pain recommended by a back pain doctor.
Lower Back Rotational Stretch
Lower back rotational stretches are a proven and practical way to relieve lower back pain. Before doing so make sure to warm up your body. To do so lay down and lie on your back with bent legs. Roll bent knees to one side and hold for 15 seconds.
Then roll that knees to the other side and hold for 15 seconds. Keep doing this process for 10 minutes. Follow this exercise two times a day both in the morning and evening.
Knee to Chest Stretch
Lie on your back and keep your knees bent and feet flat on the floor. Use both your hands to pull the knees and press them towards your chest. While doing so tighten the muscles of your belly and spine straight to the floor. Repeat this process with both of your legs.
And hold the process for 5 seconds after each one. With each of your legs repeat the process for several times and follow this process two times a day.
Flexibility Exercise
Lower back flexibility exercise is another common practice that is helpful in relieving lower back pain. In which you work on your belly muscles. To do this tighten the muscles of your belly and pull your lower back upward.
Hold your back upward for 5 to 10 seconds. And repeat this process 10 times.
It includes both upward and backward movements you have to go upward for 5 seconds and downward for 5 seconds. And do this process twice a day. After the practice of very few days, you will observe a remarkable relief in your back pain.
Cat Stretch
This exercise is also designed to keep your back muscles elastic and flexible. You have to stand on your hands and knees. After doing so arch your back and pull your body forward and backward.
Then slowly move your belly towards the floor. After doing this one circle will be completed. Do this process for 4 to 5 minutes and try to follow it twice a day for immediate and long-term relief from lower back pain.
Bird Exercises
It is another effective and proven exercise for lower back pain and is prescribed by a back pain doctor in Lahore. To do this lie on the floor by your back and keep your head and shoulders relaxed. While lying down keep the muscles of your belly and buttock tightened. Raise your hip upward from the direction of the knees to the shoulders.
Try to stay upward as much as you can and take deep breaths. Now slowly move down and repeat the process 5 to 10 times. Good work is to do 5 repetitions a day and continue to do for 30 days. After very few days of practice, you will start to observe the remarkable difference in your health.
Seated Rotational Stretch
Seated rotational motion is another practical and effective exercise to relieve lower back pain without medication. To do so sit on an armless chair. Cross your right leg over the left one and your left leg over the right.
But your original position should be stated there on the chair. On each direction hold yourself for 10 seconds and repeat the process 10 times. Try to practice this for 5 times a day.
Bird Stretch
This exercise is focused on the stretching of muscles connected to your lower back. And good to relieve pain and stress. Lie on your hands and knees and lift your one arm upward. And move the opposite leg backward.
While doing so try to tighten your muscles. Then repeat the process for the other arm and leg. Continue to do so for 4 to 5 minutes and two times a day.
Leg Stretches
Lie straight to the ground on your back. Keep your knees upward and feet flat on the ground. Now raise your right foot upward and cover it with a band or towel. Now apply a little pressure and lift your feet towards your chest but your leg should be right straight and don’t need to bend it. Continue to do this process until you feel a stretch in your hamstrings.
How Do You Get Long-Term Relief From Lower Back Pain?
No doubt these exercises are really helpful to treat lower back pain if condition is diagnosed by back pain doctor. Because sports medicine specialists or physical therapist work to deal with route cause of problem. A program prescribed by a back pain doctor will be a targeted treatment for long-term pain relief.
If you want to get guided by an expert Best Back Pain Doctor in Lahore Dr. Riaz Ahmed is an expert sports medicine specialist and physical therapist providing services in the NBR clinic DHA Lahore. To get expert consultation and long-term lower back pain relief, make a direct call and get an expert guide.
To Book Appointment or get consultation you can contact on Facebook or Instagram.
FAQs
What is the best exercise to relieve back pain?
There are several exercises you can follow to relieve lower back pain. But some of the most effective ones are lumber stretches, cobra stretches, and back stretches.
How to loosen tight back muscles?
To loosen tight back muscles lie on the ground and move your knees upward with feet flat on the ground. Move your hip upward and downward and hold each position for 10 seconds. Repeat this process for 5 to 7 times.
