PHYSIOTHERAPY EXERCISES FOR LOWER BACK PAIN

Introduction

Have you recently injured your back ? or are you experiencing back pain? If so, then let me introduce you to physiotherapy and what wonders it can do in order to eliminate your back pain. Physiotherapy is medical treatment for problems of the joints, muscles, or nerves, which involves doing exercises or having part of your body massaged or warmed. For an issue as common and popular as back pain, physiotherapy exercises can prove way helpful than opting for other aggressive modes of treatments such as back surgery. Although back pain is very common and it can be felt anywhere along the spine, lower back pain is one of the most common ailments that is faced by many people. The goals of the physiotherapy are to reduce back pain, increase the functionality of joints and muscles together as well as to teach the patients how to sustain it, without getting into lower back pains in future. It is best advised to get to the root cause of this problem of back pain and then look for its treatment, as a physiotherapist would do so!

Causes

To identify the causing agent of lower back pain there are certain parameters that a physiotherapist might look for. However, it is rarely known as to what caused lower back pain. Some of the common causes could be:

1. It could be due to an injury such as sprain or strain.
2. The pain can also be caused by some medical condition like prolapsed disc (where a disc of cartilage in the spine presses on a nearby nerve) or sciatica (irritation of the nerve that runs from the pelvis to the feet) .
3. Sometimes herniated disc may also lead to lower back pain.
4. Decrease in bone mass caused by osteoporosis may also be a potential cause of lower back pain.
5. Sometimes infections may also lead to pain and irritability.
6. Birth defects such as abnormal shape of the spine can be a potential causing agent.
7. Sometimes as minute careless acts as that of improper bending, standing or sitting might lead to posture related lower back pain.
8. Cancer of the spinal cord can also cause chronic lower back pain

Besides all these causes , there might be some other reasons too but they are not discussed here since it is rarely having an apparent cause.

Treatment

Lower back pain takes time to be relieved, depending on its intensity and early care. It might take from weeks to months. However, a few tips and remedies have been devised to help you overcome it. It might also include some professional medical help too, if the simple measures and  home remedies didn’t work out. Despite trying these simple home based treatments, if the pain is not getting any better , it is best to see a general physician or a physiotherapist.

• Home based remedies

In the initial phase of pain, home based remedies can prove very helpful. If the pain didn’t get any better after the first 72 hours of home treatment then seek professional help. Apply ice and heat alternatively to your lower back to relax the muscles there.The RICE protocol — rest, ice, compression, and elevation — is recommended within the first 48 hours. A warm bath or a massage can also help fruitful in this regard.

• Exercises and stretching

Exercises have always helped with many physical as well as psychological problems. Simple stretching and exercises can help reduce lower back pain.

To increase your flexibility, go for regular stretching at home or gym. Personal instructors usually work on strengthening your core muscles, that would in turn help you with your back pain.  

• Medical treatment

There are a number of possible medical treatments including:

1. medications
2. medical appliances
3. physical therapy

Your doctor will determine the appropriate dosage and application of drugs and medications based on your symptoms. Some medications your doctor may prescribe include:

1. muscle relaxants
2. non-steroidal anti-inflammatory drugs (NSAIDs)
3. narcotic drugs such as codeine for pain relief
4. steroids to reduce inflammation
5. corticosteroid injections

Your doctor may also prescribe physical therapy, including:

1.  Massage
2. stretching
3. strengthening exercises
4. back and spinal manipulation

• Surgery 

In chronicle cases, surgery may be prescribed by the doctor. When nothing is really helping the patient then surgery is always the last option to kick in. Surgery for back pain is usually only recommended if there’s a specific medical reason for your pain, such as sciatica or a slipped (prolapsed) disc, and other treatments have not helped.

11 Best physiotherapy exercises for lower back pain in details:

Exercise 1

Knees to chest

Description 

To perform this exercise follow the directions:

• Lie on your back. Put your feet flat on the floor and bend your knees.
• Bring both your knees into your chest and wrap your arms around the knees. Hug the arms close together.
• Keep your back pressed to the floor. Hold for at least 15 to 30 seconds.
• Then slowly release, going back to your starting position.
• Go for 5 repetitions, 3 times a day and you will notice a change.

Exercise 2

Knee Rotation

Description

To perform this exercise follow the directions:

• Lie on your back, with your feet on the ground.
• Bend your knees .
• Gently move them from side to side in a windshield wiper motion.
• This exercise works wonders for lower back pain by gently rotating the lumbar spine.
• Rotate to each side 10 times. Repeat 3 times per day.  

Exercise 3

Child’s Pose

Description

To perform this exercise follow the directions:

• Come to your hands and knees on the mat.
• Spread your knees wide apart, with your toes touching close.
• Reach out in front of you, with your arms both parallel to each other stretching forward.
• Sit back, resting your bum on your heels. 
• Hold this pose for 30 seconds. Repeat 5 times a day.

Exercise 4

Heel slide

Description

To perform this exercise follow the directions:

• Lie on your back. Bend your knees while keeping your back in neutral position.
• Engage your core by recruiting your pelvic floor and transversus abdominis.
• Slowly slide and extend your one leg while maintaining a steady abdominal breathing. Then, bring it back to its initial bend position.
• Repeat the same procedure with the other leg.
• Your back must stay in neutral at all times.
• Do 10 repetitions, 5 each leg. Repeat 3 times a day or as convenient. 

Exercise 5

Foam rolling

Description

To perform this exercise follow the directions:

• This exercise is really soothing, in relieving your lower back pain. Apart from that it is much more fun, you will actually enjoy it.
• Lie on your back and bend your knees.
• Slowly put both of your hands behind your neck and place the foam roller under your mid back.
• Keep your backside on the ground, gently extend your spine backwards. Keep rolling the foam between your mid back and lower back.
• Hold for 30 seconds at a time.

Exercise 6

Lower back rotation

Description

To perform this exercise follow the directions:

• Lie on your back straight facing the ceiling of your room.
• Tuck one foot behind the other knee, then gently pull your leg across. 
• Hold the stretch for 20 seconds.
• Do the same for the other leg.
• Repeat 5 times each leg, and perform 3 times per day.

Exercise 7

Pelvic tilts 

Description

To perform this exercise follow the directions:

• Laying on your back straight, bend your knees. 
• Bend your pelvis up slightly, leaving some space between your lower back and the mat.
• Arch your lower back, then flatten it into the ground.
• Perform the same act 30 times.

Exercise 8

Stretching quadriceps

Description

To perform this exercise follow the directions:

• Lie on your side with your knees bent on your side lying right in front of you.
• Reach back and clench the ankle of your leg and gently pull towards your buttocks.
• Move your knee back without arching your back until you feel a stretch in the front of your thigh.
• Maintain the position and keep your knee as close to the mat as possible.
• You can use a towel or belt around your ankle to pull it and create that stretch.
• Hold it for up to 15 to 30 seconds.

Exercise 9

Extension lunge

Description

To perform this exercise follow the directions:

• For your initial position, stand up straight with your feet together. 
• Take a step forward and extend your right leg.
• Keep the other leg behind, with its heel touching the ground.
• Return to the starting position and repeat the same procedure with the same leg.
• Go for 10 repetitions, 5 times a day.

Exercise 10

Spiky ball roll on glutes

Description

To perform this exercise follow the directions:

• Sit straight with your legs extending forward.
• Slowly place both of your palms behind you on the mat. With the support of your palms, slightly lift your body.
• Place a spiky ball under your buttocks and slightly bending your one leg, while keeping the other in an extended position.
• Use a spiky ball to roll out tight muscles in your buttock.
• Roll the ball around the fleshy part of your buttock for 30 – 60 seconds at a time.

Exercise 11

Hamstring stretch

Description

To perform this exercise follow the directions:

• Lay on your back, with both legs bent .
• Now slightly raise your one leg in the air with a stretch band around your foot, keeping the other in the same bent position. 
• Hold for 30 seconds, repeat both legs 5 times.

How can you book an appointment?

We aim to see you within 24 hours so contact us to make an appointment or to find out more information on how we can help you, please call us on 07515280990 or email us primephysiocareluton@gmail.com

Physiotherapy Exercises for Lower Back Pain

FAQ’s

Q1. Is walking good for lower back pain?

A1. Yes, walking is very beneficial for lower back pain.the act of walking is underestimated but people can be actually moved by its effectiveness. Ten to fifteen minutes of walking on a daily basis will help cope with lower back pain because of 2 reasons: merely because it can help strengthen the muscles that support your spine or it increases the flexibility in your lower back.

Q2. Can a physio fix lower back pain?

A2. Yes, it is one of the most effective means to relieve your lower back pain. Physiotherapy is a research based process and an already emerged field with many success stories from patients around the globe with the problems of lower back pain. In most of the cases, manual therapies and graded exercises can do well for such patients.

Q3.  How long does physical therapy take for lower back pain?

A3. The amount of time required for the physical therapy to work, depends on each case severity and intensity as to acute or chronic lower back pain. The most common type of lower back pain is often treated within four weeks time as an initial conservative treatment (non-surgical) before considering other harsh modes such as surgeries. The process takes time enough for the pain to be fully relieved and should not be hurried away.

Q4. How do you relieve lower back pain fast?

A4. To get the best results you always need to be patient. Since it is frustrating you can do a few things to get rid of it faster, it includes exercising, losing hot or cold treatments, stretching, getting quality shoes, reducing your stress and finally sleeping better. All these healthy habits may help you reduce your back pain faster but again do not rush it through as there is no magic wand to give you your desired results between snips of your fingers.

Q5. Which exercises to avoid with lower back pain?

A5. With all these exercises and its benefits there are some limitations too. There are some exercises that need to be avoided e.g standing toe touches, sit ups, leg lifts/ leg raises, abdominal crunches, back squats, superman back extensions etc. Do not miss out on the importance of warm ups before exercising.

Q6. How can I stretch for my lower back pain?

A6.  Stretching is an integral part of routine living which most of us put aside. Stretching is really good for increasing muscle flexibility and strength. Some of the best stretching exercises like knee to chest, hamstring stretch and quadricep stretches are prescribed for lower back pain. 

Conclusion

In this article above, all the potential causes for lower back pain have been mentioned alongside ways to improve it, as a physiotherapist is going to have the same approach towards his patients. Their approach is very specific- tailored to the needs of the patients. 

Often back pain is associated with age related factors but that is not always the case as youngsters often face the same problem. As you age, the fluid that lubricates joints decreases, cartilage thins and muscles tighten, however, there are certain other factors related to lower back pain and stiffness including dehydration , inactivity and stress. 

Physiotherapy is justifiably boasted as  it has played its part in the field of joint and muscle pain. Lower back pain can be eradicated and prevented using the exercises mentioned above. You will feel healthy inside out.

I hope you find this article informative and thought stirring.

What is the single best exercise for lower back pain?

There is not one single exercise to be termed as best for lower back pain. It is a process where you get better over time and choose to do things that will work out best for you, be it lifestyle changes, exercising or stretching depending on what you demand. In the author’s opinion however, there is one stretch that actually works wonders in this regard. Knee to Chest pose is proven to be one of the best exercises that earns its name from the many successful encounters with patients. It increases flexibility in the lower back and stabilises the spine the most. It stretches the tensed muscles and helps both joints and muscles work to their full potential. Besides that hamstring stretch is also proven to be effective.