5 exercises to prevent and manage back pain when bedridden

Do these simple exercises to deal with back pain.

By: Bhavyajyoti Chilukoti | | Published: August 14, 2017 12:38 pm

Whether you are stuck in bed because of a serious injury, an illness like malaria or some chronic disease, being bedridden doesn t just cause immense frustration, boredom and stress, but also poses physical risks. And the common physical problem that can happen when bedridden for long include back pain. So to help you out, Dr Akanksha Sharma, Spine Specialist, Qi Spine Clinic, Mumbai shares simple and most effective exercises for back pain prevention, during prolonged bed rest. Research studies also support the use of exercises to strengthen the core and back muscles even in the treatment of chronic lower back pain. Also read about expert tips to avoid bed sores when you are bedridden for long. Also Read - Morning vs Evening workouts: Which is more effective?

Also Read - 6 best dumbbell exercises to sculpt your back

1. Core Activation: Exercises to strengthen and activate the core are vital for the maintenance of spine health, as the deep muscles of the back provide up to 60-70% of the stabilizing force for the spine. To activate your core, follow these steps: Also Read - 9 reasons why adults also need vaccination

Core Activation

Lie flat on your back, with the knees bent as shown in the image.
Gently examine the abdominal muscles with your palms.
Tighten the abdominal muscles by sucking your tummy in (you should be able to feel the muscles harden with your palms)
Hold for 10 seconds.

2. Ball Squeeze: Another simple exercise that can be performed in bed is the ball squeeze, which also works on your core and strengthens the hip abductors and lower back muscles. All you need for this exercise is a soft squeeze ball.

Ball squeeze

This exercise can take off from your previous position.
Keep your spine in a neutral position, but activate your core by sucking in your tummy.
With your core activated, squeeze the ball between your knees.
Maintain this posture for 5-10 seconds. Reps: 10 Times.

3. Hip Knee Flexion: Tight hip flexors are a major cause of back pain, and this often surfaces from inactivity, which is why a hip knee flexion is so important for bedridden patients. This exercise will help to strengthen the muscles which bend the thigh and leg, reducing the risk of back pain. Here s how it goes:

hip knee flexion

Lie flat on your back, but with both knees bent
Pull your tummy in to activate the core muscles
Raise your left knee up, as would be required in crunches, but only to the extent that is comfortable
Reps: 10 times and repeat, raising right knee instead.

4. Bridging: One of the best exercises to strengthen and activate the muscles of the back, as well as the hips, bridging may be a bit challenging, to begin with, but can also be performed with assistance and support from a care giver. This is precisely how it s done:

Bridging

Lie flat on your back but with both knees bent.
Pull your tummy in to activate the core muscles.
Tighten your glutes and raise your hips upward, lifting them off the bed to form an arch.
Hold the pose for 5 to 10 counts.
Lower your body back onto the bed and relax. Reps: 10 times.

5. Heel Press: This exercise may look unimpressive, but it will do a whole lot of good for your back and leg muscles. Strengthening and extending the leg muscles is important to minimize strain on the back and to improve stability. This is how the heel press is done:

Lie flat on your back with your legs also stretched out flat.
Press your right heel downwards against the bed, keeping the leg straight while doing so.
Hold this position for 5 to 10 seconds.
Reps: 10 times and repeat, pressing the left heel down instead.

Note: Just keep in mind that if you experience any pain or discomfort, stop exercising and consult your doctor. Also, you should not force movements as this can cause further aggravate your condition and make you prone to injury. The key is to start slow and start with a simple exercise and then, gradually add different exercises to your routine and increase the number of reps. Also, read about 5 simple workouts to get fit at home!

Image Source: Qi Spine/Shutterstock

Published : August 14, 2017 12:38 pm

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