Chronic back pain is an annoying condition for any one. Here are some physiotherapy exercises you can perform daily to reduce back pain. You can find more pain exercises here.
1. Neck and Shoulder Stretches
In a sitting or standing position, place your hands on your hips, then gently bend your head until your chin touches your chest. Then slowly raise your head and look up until you feel your neck muscles stretch. Do it laterally by bending the neck to one side (ear to shoulder) and then the other side.
2. Lumbar Extension Stretches
Lie on your stomach and bend your elbows by placing your hands on either side of your shoulders. Lift your upper body while keeping your hips and legs in contact with the floor or mat. Do ten repetitions, holding the position for 10 seconds per rep.
3. Knee to Chest
This stretch is for lumbar flexion. Lie on your back with knees bent, and gently bring one knee to your chest. Hold this position for 10 seconds. Bring down the knee, and do the same with the other knee. Do this alternately for three repetitions.
Then, bring both knees to your chest, hold for 10 seconds, and gently place your feet back on the mat. Do this for three repetitions.
To strengthen your back and stomach muscles, lie with knees bent and feet on the floor. Place your hands behind your neck, making sure they are relaxed — never use your arms to pull yourself off the floor. Slowly raise your shoulders off the floor, and hold for a second or two, then lower yourself back down. Be conscious that your feet, hips, and lower back should remain touching the floor. Perform 8 repetitions.
5. Sciatic Nerve Stretch
Stretching the sciatic nerve can help desensitize it to reduce pain. Lie on your back and gently move your knee closer to the chest, while your hands are positioned behind the knee. Then, straighten your knee and alternately point and flex your foot. Hold the position for 1 to 2 seconds each. Do the same with the other leg, and alternately perform 10 to 12 reps per leg.
6. Hamstring Stretches
Lie on your back and lift one leg. Loop a towel across the ball of your feet and pull gently while straightening your knee.
7. Prayer Pose
This is a common yoga pose and helps exercise the back muscles along the spine. Position yourself on your hands and knees and gently bring your buttocks down to touch the heels of your feet. Hold for 10 to 30 seconds while further extending your arms out to stretch your lower back muscles along the spine. Do three repetitions.
8. Angry Cat Stretch
While still on your hands and knees, arch your back upwards bringing your spine towards the ceiling and tuck your head closer to your chest. Hold this position for 10 seconds while stretching as far as you can. Breathe out, then slowly push your stomach towards the floor while extending your face raised towards the ceiling. Hold your position for 10 seconds. Do 5 to 8 repetitions.
Stand straight with your feet together. Lift your chest and keep your shoulders back. Tuck your chin slightly, so your head is resting on your shoulders. Tighten your stomach muscles, and lift your arms (elbows extended) above your head. Place one hand on top of the other, and slowly extend your hands up, as if to touch the ceiling. Then slowly raise your heels off the floor. Make sure to find your center and stay balanced. Hold this position for a few seconds, and do 5 repetitions. This physical therapy exercise is great for improving posture and balance.
Stand with your feet apart, parallel to your shoulders. Place your hands behind your head, and extend your elbow out 180 degrees. This will stretch your shoulder and upper back muscles. Slowly lower yourself to the floor and hold your position for a few seconds, and slowly raise yourself up. Perform 10 to 15 reps. What ever your problem these exercises are guaranteed to improve your injury and get you back in motion fast.
Please note that I have done my best research to give you the best and most correct information I can. I am not a professional physiotherapist but the information here is collected through great research.