Some easy exercises you can do at home to help your body's mobility
Scroll down to find exercises for the following:
Middle Back
Neck and Shoulders
Lower Back
Foot, Ankle and Lower Leg
Knee and Thigh (Hamstring and Quads)
Pelvic Floor and Core Muscles
These are especially helpful if you spend a lot of time sitting at a desk, in which case you should do them every hour to help reduce stiffness. All of these exercises can be done sitting, standing or lying down, (so there’s no excuse!)
Home Exercises for Lower Back
These ideas are relevant for ACUTE, i.e. recently injured, painful, low backs and for CHRONIC, longstanding injuries like the following:
This would benefit someone with DISC PROBLEMS in the lower back, looking for SELF HELP ideas that will reduce pain, avoid surgery in the current climate of lockdown, and move towards healing rather than deterioration.
Its important to rest even though you might be working through the pain, to do some specific gentle back EXERCISES and to try out hydrotherapy (HOT & COLD).
This HEALING IDEA can be remembered with:
RICE
R REST
The body part (lie down a lot to rest the low back)
I ICE
(place a bag of frozen peas wrapped in a cold damp cloth or kitchen roll over the body part for 15-20 mins). A surprisingly effective pain reliever!
C COMPRESSION
with a bandage/ neoprene back brace/ folded towel tied around the lower back and pelvis.
E EXERCISES
minimal movements of the sore area a few times, every hour, to avoid stiffness, to get the blood circulating so it removes waste products and brings fresh nutrients to the healing area.
The exercises can be done lying down, sitting or standing with slightly bent knees.
