Exercise to reduce lower back pain

In this week’s blog from www.orthomedical.in, we are going to share a series of exercise routines you can do to help reduce any lower back pain (occasionally referred to as low back pain), including tension, stiffness and soreness. We came across these set of exercises in NHS (http://www.nhs.uk/) and wanted to share it with our readers. These exercises from physiotherapist and Back Care expert Nick Sinfield help to stretch, strengthen and mobilise the lower back. You are advised to seek medical advice before starting these back pain exercises, and to stop immediately if you feel any pain.
 
Bottom to heels stretch
Stretches and mobilises the spine
 
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Start position: Kneel on all fours, with your knees under hips and hands under shoulders. Don’t over-arch your lower back. Keep your neck long, your shoulders back and don’t lock your elbows.
 
Action: Slowly take your bottom backwards, maintaining the natural curve in the spine. Hold the stretch for one deep breath and return to the starting position.
 
Repeat eight to 10 times.
 
Tips:
  • Avoid sitting back on your heels if you have a knee problem.
  • Ensure correct positioning with the help of a mirror.
  • Only stretch as far as feels comfortable.
Knee rolls
Stretches and mobilises the spine
 
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Start position: Lie on your back. Place a small flat cushion or book under your head. Keep your knees bent and together. Keep your upper body relaxed and your chin gently tucked in.
 
Action: Roll your knees to one side, followed by your pelvis, keeping both shoulders on the floor. Hold the stretch for one deep breath and return to the starting position
 
Repeat eight to 10 times, alternating sides.
 
Tips:
  • Only move as far as feels comfortable.
  • Place a pillow between your knees for comfort.
 
Back extensions
Stretches and mobilises the spine backwards
 
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Start position: Lie on your stomach, and prop yourself on your elbows, lengthening your spine. Keep your shoulders back and neck long.
 
Action: Keeping your neck long, arch your back up by pushing down on your hands. You should feel a gentle stretch in the stomach muscles as you arch backwards. Breathe and hold for five to 10 seconds. Return to the starting position.
 
Repeat eight to 10 times.
 
Tips: 
  • Don’t bend your neck backwards.
  • Keep your hips grounded. 
 
Deep abdominal strengthening
Strengthens the deep supporting muscles around the spine
 
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Start position: Lie on your back. Place a small, flat cushion or book under your head. Bend your knees and keep your feet straight and hip-width apart. Keep your upper body relaxed and your chin gently tucked in.
 
Action: As you breathe out, draw up the muscles of your pelvis and lower abdominals, as though you were doing up an imaginary zip along your stomach. Hold this gentle contraction while breathing from your abdomen for five to 10 breaths and relax.
 
Repeat five times.
 
Tips:
  • This is a slow, gentle tightening of the lower abdominal region. Don’t pull these muscles in using more than 25% of your maximum strength.
  • Make sure you don’t tense up through the neck, shoulders or legs.
 
Pelvic tilts
Stretches and strengthens the lower back
 
 Image
 
Start position: Lie on your back. Place a small, flat cushion or book under your head. Bend your knees and keep your feet straight and hip-width apart. Keep your upper body relaxed and your chin gently tucked in.
 
Action: Gently flatten your low back into the floor and contract your stomach muscles. Now tilt your pelvis towards your heels until you feel a gentle arch in your lower back, feeling your back muscles contracting and return to the starting position. 
 
Repeat 10 to 15 times, tilting your pelvis back and forth in a slow rocking motion.
 
Tips:
  • Keep your deep abdominals working throughout.
  • Don’t press down through the neck, shoulders or feet.
ModificationPlace one hand on your stomach and the other under your lower back to feel the correct muscles working.

Orthomedical.in launches new website

In this week’s blog from www.orthomedical.in, we are proud to announce that we have redesigned our website so as to make it easier for our users to not only decide on the right products which will help them to relieve pain but also make it easier to purchase the product. In addition to that, we have added new range of medical products for pain relief, support, rehabilitation and prevention. 

We have divided our product range into 10 Categories. Each category has products which helps to solve a particular condition. The categories and products are as follow.. 

Category

Product 

Back Support & Treatment

Back Treatment and Support Belt Disk Dr. WG30 Max

Back Traction and Support Belt WG50 Double

Back Support WG30 LSO

Neck Support Treatment

Disk Dr. Neck CS300 Neck Traction Therapy

Neck Traction Therapy Disk Dr. Neck NG 20

Pain Management

IceOtherm

Knee Pain Relief – Join Max

JQ5c Pain Pod – Pain Relief

Support & Braces

Exo Ankle Brace

Extender Arm Support

Hernia Support

Cervical Collar Soft Eyelet

Wrist Brace

Wrist Thumb Brace

Fixed Walker Boot

Adjustable Walker Boot

Pro Action Knee Brace

ROM Knee Brace

Tri Panel Knee Splint

Orthopaedic Back Rest Long Type

Foot Care

Heel Pad (silicone)

Heel Pad (GEL)

Heel Cushion (Silicone)

Cervical Splint

Cervical Collar Hard Adjustable

Cervical Collar Hard

Cervical Immobilizer / Philadelphia Collar

Philadelphia Collar Economy/ ESL collar

Back Splint

Taylor (Spinal) Brace Ordinary/ Dorso Lumbar Brace

Taylor (Spinal) Brace Deluxe/ Dorso Lumbar Brace

Sternal Splint (After Heart Surgery Belt)

Knee Calf Ankle Splint

Elastic Tubular Knee Support Deluxe

Elastic Tubular Knee Support With Hinges (Single)

Elastic knee support with hinges

Functional Knee Support

Fracture Aids

Cuff & Collar

Universal Shoulder Immobilizer Ordinary

Adjustable Pouch Arm Sling Ordinary

Adjustable Pouch Arm Sling Deluxe

Arm Sling Strap

Neoprene

Wrist Splint Long type

Wrist Splint Short Type

We look forward to serving you better..