Physical therapy advice for lower-back pain: Focus on this particular exercise for relief

Lie on your front with your forehead on the floor, your arms by your sides and palms facing up. This is the starting position for the Dart exercise, a movement often recommended by physiotherapist Alysha Eibl at Complete Pilates to help reduce back tension.

To perform the Dart, lift your head an inch or so off the mat, keeping your chin tucked down towards your throat. Next, lengthen your legs, press your big toes together, and lift your legs off the floor, creating a banana-like shape. Simultaneously, draw your shoulder blades together and attempt to lift your chest and hands off the floor.

Hold this position for 30-45 seconds, focusing on the strengthening of the muscles in and around your back. The Dart exercise can be incorporated into strength workouts or mobility routines and is accessible for all fitness levels.

A healthy spine is crucial for relieving back tension, and strengthening the upper and lower back can support a healthy spine. Back muscles weaken with excessive sitting, and lower back pain is commonly seen by physiotherapists. The Dart exercise, which does not require any equipment (although a Pilates mat is welcome), could help to reduce tension in the back.

A thicker Pilates mat, such as a Stott Pilates mat, may be used for the Dart exercise. The movement works the upper back in addition to the lower back, making it a versatile exercise for improving overall back strength and posture.

Upper-back strength affects the pressure put on the lower back, so incorporating the Dart exercise into your routine could potentially alleviate lower back pain and improve your overall posture. If you're dealing with back tension, consider giving the Dart exercise a try as part of your fitness regimen.