A PHYSICAL therapist has revealed four easy tricks to ease agonising back pain.
Dr Dan Ginader, from New York, said the simple hacks — which can be done from bed — can take the edge off after you’ve thrown your spine out.
Physical therapist Dr Dan Ginader has revealed five moves to ease back painTikTok/@dr.dan_dpt
One exercise sees you ‘activate some muscles with some gentle bridges’TikTok/@dr.dan_dpt
He shared a video on his TikTok account to show you how to perform the exercises safely and easily at home.
Dr Ginader said: “Throwing your back out is a common term to describe what happens when your back feels like it locks up.
“Most often it has something to do with a slight disc injury with concurrent muscle spasm and occasional referral pain down the leg.
“This is a general template on what you can do in the heat of things to take the edge off of your symptoms.
“But if symptoms continue despite taking care of it, get in to see a professional sooner rather than later.”
Chronic back pain is thought to affect more than 2.8million adults in Britain.
It is the largest single cause of disability in the UK, accounting for 11 per cent of all disabilities in the country.
Dr Ginader’s tips work on the principle that if rounding your back causes pain, then extending it will help alleviate it.
The first move starts by simply lying down on your front.
He said: “Lying on your stomach allows you to do exactly that with everything nice and supported.”
Once you are settled, the prop yourself up on your elbows “for some extra extension”.
Start doing some “prone press-ups”, which involve pushing your upper body from flat to extended backwards, while your hips and legs remain flat.
The second exercise sees you switch over to lying on your back.
Dr Ginader said: “Take your knees and drop them to one side until you feel a very gentle stretch.
“Hold for about a second and then go to the other side.
“Once again, the goal is to keep these fairly gentle and just take what the body gives you. Repeat about 10 or 20 times.”
The third movement is called sciatic neve glides, which see you lying on your back and holding one leg up to the ceiling.
Lock your hands behind the back of your thigh, keep your toes pointed towards your face and straighten out your knee until you feel a gentle stretch.
Hold for around half a second and repeat around 15 times on each leg.
Finally, the fourth exercise see you “activate some muscles with some gentle bridges”.
These involve lying on your back with the soles of your feet placed flat on the floor or bed, before pushing your hips towards the ceiling.
Dr Ginader said: “This will once again reinforce the idea of lower back extension, while also turning on the muscles in your glutes.
“Limit bending and sitting and repeat this as necessary.”
Another move involves dropping knees to the side while lying on your backTikTok/@dr.dan_dpt
Sciatic neve glides see you lying on you back holding one leg up to the ceilingTikTok/@dr.dan_dpt