EXERCISES

BASIC EXERCISES TO TREAT BACK PAIN

BACKRACK - HOW DO I USE IT?

The basic exercises will decompress your spine using low-moderate pressure. They are suitable for everyone (barring a few exceptions, or Contraindications).

The exercises appear in order of ascending difficulty (and/or pressure). We therefore recommend that you are comfortable with each manoeuvre, before trying the next one.If you are in any doubt as to whether the backrack™ is appropriate for you, please consult your doctor.

STARTING POSITION

backrack starting position

The neutral, or starting, position is suitable for people with moderate-severe back pain. Achieving this position is actually very easy. For more details please visit our Getting On section.
A small amount of pressure is applied to the spine, and you are not required to move (the spine rests in a neutral position).
If you have a bad neck, you can rotate your head to one side. This will shift the weight of your head over the corresponding side of your neck, increasing the amount of pressure in this region. If you need to reduce the amount of pressure, place a folded towel behind your neck.

When you feel comfortable with the starting position, bring up one of your legs towards your chest.
This will shift the weight of your leg over the corresponding side of your lower spine, increasing the amount of pressure in this region. It will also help to stretch your hamstring muscle: this runs down the back of your upper leg.
After holding this position for a short period of time (perhaps 30 seconds), return your leg to the floor and raise the other leg.
Please make sure that you grasp your leg behind the knee (as shown). This will prevent the knee from being squashed. You can alter the exact point of pressure by varying the angle of your leg, bringing it closer to your chest, as and when you feel comfortable.If you have had a bad (lower) back for a long period of time, your hamstring muscles will be tight. You should therefore approach this exercise carefully. Bring your leg towards your chest in small increments.

SINGLE LEG RAISE

backrack single leg raise

DOUBLE LEG RAISE

double leg exercisedouble leg2

The double leg raise will increase the pressure on your lower spine. It shifts the weight of both legs over your lower back. Again, please make sure that you grasp each leg behind the knee.
After holding this position for a short period of time (perhaps 30 seconds), bring your legs further towards your chest (as shown).
Again, hold for 30 seconds, and repeat until your legs are as high as possible.
If you have had a bad (lower) back for a long period of time, your hamstring muscles will be tight. You should therefore approach this exercise carefully. Bring your leg towards your chest in small increments.

The backward tilt will increase the pressure on your neck. The diagram below is largely self explanatory.You can alter the exact point of pressure by varying the angle of your legs. If you have had a bad (lower) back for a long period of time, you may find that you have weak knees. You should therefore approach this exercise carefully. Do not hold the position for too long. It is better to hold the position for a short period of time, and to do a larger number of reps (or repetitions). Finally, remember to keep breathing throughout the exercise.

BACKWARDS TILT

backrack neck exercise

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