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Many people experience acute lower back pain at some point in their lives. The physiotherapists at Denmark's oldest and most specialized private hospital for the treatment of back and neck disorders see a lot of patients with back problems. We've asked them for a few exercises that can help you if you suddenly experience lower back pain.
There are different backs, and we always look at which back/person is presenting with pain. Some people are dominated by short, tight back muscles and will often have an increased lumbar curve and weak abdominal muscles, while others present the exact opposite problem with a long, straight back - a so-called flat-back with no curve and almost dominated by a tendency to bend forward.
It is therefore difficult to come up with common exercises for everyone. Below you will find a resting exercise and an active exercise for each back type that can help you if you experience acute lower back pain. Feel what feels good for your back.
Resting exercise
An abdominal resting exercise, possibly with a large or small pillow under the lower abdomen/pelvis, can be a good start for many - especially if you have a flat-back. Others, however, will benefit greatly from a supine position with their lower legs resting on a stool, sofa or against a wall.
Active exercise
A slightly more active approach is to gently activate the back extensor muscles in a prone position. Lie on your stomach and tighten your abdomen so that you feel your navel pulling in towards your spine, then alternately lift your extended legs a few centimeters above the ground without bending your back too far backwards.
Those with more lumbar sway will benefit greatly from a position on all fours with your back straight (don't sway or arch your back). From here, slowly rock backwards so that the end comes down towards the heels and forward again. It's just important to keep your back straight throughout the movement.
Physiotherapy at Capio CFR
If you need physiotherapy, you are always welcome to book an appointment with one of our skilled physiotherapists. Read more about what we offer within physiotherapy and rehabilitation and find our contact information here
At Capio's nationwide hospitals, you will meet some of the country's most skilled and experienced specialists who work together to give you the best possible treatment. We guarantee you peace of mind and high quality and put you at the center every step of the way.
Contact our skilled medical secretaries via Capio Online Service. Login with MitID so you can get your questions answered safely and securely. We are ready to answer your inquiries within opening hours.