Back pain is something every human being has at some time or other. It is something unavoidable. This video shows you some simple exercises which you can do in the comforts of your home in order to get rid of and avoid getting back aches.
My name is Dirk Laubscher. I have been a physiotherapist for the last ten years and I am working in Harley Street for the last six, and today, I am going to talk to you guys about the courses and management of back pain. Back exercises at home and the ones I am going to show you now are particularly for your upper back and for your neck.
All right, the problem I can say for your upper back problems is stiffness in the thoracic spine. Okay, so, a very good exercise is very simple. It's just you have to do rotations.
You can see my hip follows basically my body. My hips, my feet, are on the floor and I am twisting left and right. If you want to increase a little bit, you can basically extend one arm and then extend another arm.
It's important that you actually keep the stomach muscles nice and tight when you do this. Alright, that's a very good one just to mobilize your upper back. Another very good one is after you have been sitting down there, you could be at work or at home after you have shut down, should be just to get up and hands behind your back, pull the shoulder blades, and then you are going to lift your arms up and you push your chest out, okay.
Again, it is very good for straightening out your back. There and up and what you have here, sometimes that you hear your upper back will click and helps in loosening up. Now, the next exercise which is done is for the neck and you can do this while you are sitting and standing, but preferences, I would say, to sitting.
It's called the chin tuck and it is a bit like a chicken. What you do basically is from neutral, you tuck your chin in and back. It's not that you don't stick your chin out but from neutral, you tuck it in and back.
Tuck it in and back, and this exercise is important to strengthen deep neck muscles in your neck, the ones that support your head and keeps your head on top of the shoulders. Alright, chin tucks, do it in, and if you do just ten of those a few times a day, it will really help your neck. .