Physiotherapy Exercises For Lower Back Pain

QI Spine Clinic, 1 month ago

One of the most common issues nowadays that bother people regardless of their age group is lower back pain. It can occur normally due to either poor posture, long hours spent sitting, or even when one tries to lift something inappropriately. If you’ve ever experienced lower back pain, you know how uncomfortable it can be. Fortunately, some physiotherapy exercises may offer a cure for those problems. In this article, you can find simple yet effective physiotherapy exercises to strengthen the lower back that you could do at home. Most of them help improve the symptoms combined with strengthening of muscles that would help improve posture in the long term while preventing further aching.

What Leads to Lower Back Pain?

Generally, poor posture and long periods of inactivity trigger lower back pain, which is especially common in individuals who spend most of their day sitting. This type of discomfort, referred to as mechanical back pain, isn’t typically severe but can be quite bothersome, causing a persistent ache in the lower back. Actually, physiotherapy has proved to be one of the best medical solutions to deal with mechanical back pain. In most cases, improving posture, targeted exercises, and simple self-care procedures have given relief in a few days or weeks. However, some cases of back pain are a result of more complex causes. Disc prolapse, joint compression, ankylosing spondylitis, osteoporosis, arthritis, or fractures are some such conditions that require proper examination and more specialised treatment.

Why Physiotherapy for Lower Back Pain?

Physiotherapy can be one of the best ways to manage lower back pain. It focuses on movements and exercises designed to strengthen your back muscles, improve flexibility, and restore proper alignment. Lower back physiotherapy helps reduce pain, improve mobility, and prevent future injuries. Some of the key benefits of physiotherapy exercises for lower back pain are as follows:

• Pain Relief: Exercises target specific areas of discomfort to reduce pain.
• Improved Flexibility: Stretching muscles relieves stiffness and enhances movement.
• Strength Building: Your core muscles will strengthen, supporting the spine and lowering your risk for future injuries.
• Posture Improvement: Exercise will keep the spine functioning correctly to avoid putting undue stress on your lower back.

Let’s now look at some simple and effective lower back physiotherapy exercises that you can try at home.

Pelvic Tilts

This is good physiotherapy exercises for lower back pain. It relieves lower back tension and strengthens the abdominal muscles. How to do it:

• Lying on your back, with knees bent and feet on the floor.
• Tighten abdominal muscles and flatten the lower back to the floor by tilting the pelvis forward.
• Take up the position for a few seconds before letting it go.
• Repeat this exercise 10-15 times.

Cat-Cow Stretch

The Cat-Cow is one of the more popular yoga stretches. It helps ease the strain on the spine and reduce stiffness in the lower back region. It also provides more mobility to the spine and tones the abdominal muscles. How to do it:

• Start on your hands and knees with your wrists directly under your shoulders and your knees under your hips.
• Breathe deeply and arch your back, lifting the head and tail off the floor (Cow position).
• Exhale, arch your back and bring your chin towards your chest (Cat position).

Child’s Pose

The Child’s Pose is another yoga-inspired movement that helps stretch your lower back and relieve tension. The Child’s Pose is a gentle stretch that can provide immediate relief from back pain. How to do it:

• On the floor, kneel with your big toes touching apart.
• Kneeling down again, bend forward with your arms. Lower your forehead upon the ground.
• Take a few deep breaths like this for 20 to 30 seconds.
• Repeat this to the starting position if necessary.

Bird-Dog

The Bird-Dog exercise will strengthen the core, lower back, and glutes. This physiotherapy exercises for lower back pain creates stability and balance, preventing future lower back pain. How to do it:

• Start on your hands and knees with your wrists under your shoulders and knees under your hips.
• Extend your right arm forward while simultaneously extending your left leg backwards.
• Hold for some seconds and return to the starting position.
• Repeat with the opposite arm and leg.

Bridging

It is an exercise that strengthens the lower back muscles, glutes, and hamstrings. It enhances core stability and supports the lower back area. How to do it:

• Lie down on your back with your knees bent and your feet flat on the floor, hip-width apart.
• Tighten up your abdominal muscles; point your hips up to the ceiling so that you’re forming a straight line from shoulders to knees.
• Hold for 5-10 seconds, and then slowly lower your hips back to the floor.
• Repeat for 10-15 repetitions.

How to Prevent Relapse of Lower Back Pain?

Prevention of relapse of lower back pain can be taken care of with the following tips:

• Maintain good posture: Sit and stand with your back straight to reduce strain on your lower back.
• Exercise regularly: Engage in exercises that strengthen your core and back muscles, such as walking, swimming, or yoga.
• Lift properly: Bend your knees while lifting heavy weights or bending down to avoid a strain on your back.
• Take breaks: Avoid sitting or standing for long times; take breaks to stretch.
• Sleep smart: Use a supportive mattress and sleep in a position that maintains proper spinal alignment.

Consistency in these habits can reduce the risk of recurring pain.

When to Seek Help?

You should seek help for lower back pain that has been present for more than a few weeks or has worsened even after you have taken some self-care measures, like rest and exercises. Immediate medical attention is necessary if the pain is severe, causes numbness or weakness in your legs, or is accompanied by unexplained weight loss, fever, or bladder/bowel control issues. These may indicate much more serious conditions, such as a herniated disc, spinal infection, or nerve compression. Therefore, it is always advisable to see a physiotherapist or health care provider to ensure proper diagnosis and treatment, which can offer long-term relief and prevent complications.

Conclusion

Lower back pain can be challenging, but incorporating physio exercises into your routine can make a huge difference. Start slowly, avoid overexertion, and listen to your body. Strengthening the muscles in the back and improving flexibility through lower back physiotherapy can help battle pain much better and even prevent a future injury. Advanced physiotherapy techniques, and non-surgical solutions for back pain at QI Spine Clinic will help you live a life of comfort without back pains. With our team of experts, we ensure proper guidance through your personalised treatment plan to help you live pain-free. Visit us today to learn more about our services and take that first step toward a healthier back.