Physical therapist reveals five genius exercises that instantly ease back pain – and can be done from your bed

Whether it’s from lifting too many weights or sitting for long periods in an office chair, putting your back out is part of modern life. 

In fact, it happens to around eight in 10 Americans at least once a year, according to studies.

Now, a top New York City physical therapist has demonstrated how five easy exercises can beat the dreaded pain in minutes. 

The best part? They can all be done from the comfort of your bed.

The first step is finding a ‘comfortable place to lay on your stomach,’ explains Dr Dan Ginader, a physical therapist specializing in dance injuries.

He adds that his recommendations are based on a technique called The McKenzie Method.

This revolves around the theory that: ‘if rounding the back causes symptoms, then extending the back will relieve them.

‘And laying on your stomach allows you to do exactly that, with everything nice and supported,’ he says in a clip posted to his TikTok, where he has nearly a million followers. 

The second position is propping yourself up on your elbows for some ‘extra extension’ followed by mini push-ups, keeping the legs on the ground.

Next is ‘gentle rotation’.

‘Laying on your back, take your knees and drop them to one side until you feel a gentle stretch,’ says Dr Ginader. ‘Hold about a second and go to the other side. 

Physical therapist Dr Dan Ginader shows how to ease back pain using simple movements that can be done from your bed, or living room floor

‘Once again, the goal is to keep these fairly gentle and just take what the body gives you. Repeat about 10 or 20 times.’

The fourth movement is what Dr Ginader calls ‘sciatic nerve glides’. Many forms of back pain are caused by excess pressure on the sciatic nerve – which runs from the lower back through the hips, buttocks and down each leg.

The strain on the nerve, usually caused by injury, can cause inflammation, pain and sometimes numbness in the leg.

The majority of Americans suffer back pain at some point in their life but simple movements repeated a few times can ease the symptoms, experts say

Sciatic glides aim to alleviate pressure on the nerve and involve bending the leg toward the ceiling while lying on your back, with hands clasped around the back of the knee.

Repeat these 15 times on each leg, Dr Ginader says.

And finally, extending the back using bridges (pushing the pelvis upwards with the knees bent and feet grounded) will also help release any strains or trapped nerves.

If the pain has not eased within three days, Dr Ginader advises seeking medical help.