Back pain is one of the main reasons Valencians visit a physiotherapist. According to recent studies, 80% of the population will suffer from back pain at some point in their lives.
1. Cat-Cow Stretch This classic spinal mobility exercise is perfect to start the day. Get on all fours and alternate between arching and rounding your back.
2. Glute Bridge Strengthens the lumbar muscles and glutes. Lie on your back with knees bent and raise your pelvis.
3. Abdominal Plank The plank is essential for stabilizing the core and protecting the spine.
4. Piriformis Stretch Ideal for relieving sciatica. Cross one leg over the other and gently pull towards your chest.
5. Bird-Dog This exercise improves balance and lumbar stability. From all fours, extend one arm and the opposite leg.
6. Thoracic Rotations Improves thoracic spine mobility, reducing the load on the lower back.
7. Hamstring Stretch Shortened hamstrings are a common cause of lower back pain.
8. Dead Bug Similar to the bird-dog but lying face up, ideal for beginners.
9. Back Extensions Strengthen the spinal erectors. Start with a small range of motion.
10. Diaphragmatic Breathing Correct breathing is fundamental for back health and pain management.
Need professional help? Find the best physiotherapists in Valencia at FisioVLC.