Bedridden people are at risk of serious physical problems. Back pain is a common problem for those who are bedridden. Dr Akanksha Singh, Spine specialist, Qi Spine Clinic in Mumbai will share with you the most effective and simple exercises to prevent back pain during prolonged bedrest. Studies have also shown that strengthening the back and core muscles can be used to treat chronic lower back pain. Read about expert advice on how to prevent bed sores if you are bedridden.
- Core Activation – Exercises that strengthen and activate your core are essential for maintaining spine health. The deep muscles in the back account for 60-70% or the stabilizing force of the spine. Follow these steps to activate your core:
- Ball Squeeze – This is another simple exercise you can do in bed. It also strengthens your hip abductors, lower back and core muscles. This exercise requires a soft ball to squeeze.
- Hip Knee Extension: A tight hip flexor is a common cause of back pain. This is often exacerbated by inactivity. For bedridden patients, a hip-knee flexion is essential. This exercise helps to strengthen the muscles that bend the thigh, leg and reduce the risk of back injury. How to do it:
- Bridging is one of the best exercises for strengthening and activating the muscles in the back and hips. It can be challenging at first, but it can be done with the help and support of a caregiver. Here’s how to do it:
- Heel Press – This exercise is not very impressive, but will be great for your leg and back muscles. To improve your stability and reduce strain on your back, it is important to strengthen and extend the leg muscles. The heel press should be done as follows:
If you feel any discomfort or pain, it is best to stop exercising immediately and consult your physician. You should also avoid forcing movements, as this could aggravate your condition or make you more prone to injuries. Start slowly with a simple movement and gradually increase your reps and add more exercises.
