If you’re suffering from lower back pain, physiotherapy might prove to be a great way to help ease the pain. In this blog post, we’ll go over 10 different exercises that can help alleviate lower back pain. From stretches to strengthening exercises, these simple moves can make a big difference in your comfort level. So if you’re ready to get started, read on for the top 10 physiotherapy exercises for lower back pain relief.
What is Physiotherapy?
Your lower back is the foundation of your spine, and it’s what supports most of your body’s weight. That’s why when you have lower back pain, it can be debilitating. The good news is that there are physiotherapy exercises that can help to treat your pain.
A physiotherapy is a form of physical therapy that uses exercises and other treatments to improve your muscles and joints. It can help to relieve pain, increase your range of motion, and improve your overall function.
There are many different types of physiotherapy exercises, and the best ones for you will depend on the cause and severity of your pain. But some general exercises that can help with lower back pain are further discussed in the following paragraphs. Read on to know more.
When is Physiotherapy Required?
In most cases, physiotherapy is recommended when you are experiencing pain that is preventing you from carrying out your normal activities. Your GP may refer you for physiotherapy if they think it will help relieve your symptoms and improve your quality of life.
There are many different types of physiotherapy, and the best approach for you will depend on the cause and severity of your pain. For example, if your pain is caused by a herniated disc, your physiotherapist may recommend specific exercises to strengthen the muscles around your spine and reduce the pressure on your discs. If your pain is caused by arthritis, they may recommend exercises to improve flexibility and range of motion.
Your physiotherapist will work with you to develop a personalised treatment plan that meets your individual needs. They will also guide how to prevent further episodes of pain in the future.
The 10 Best Physiotherapy Exercises For Lower Back Pain
As promised, here are 10 best physiotherapy exercises for lower back pain:
Your initial position should be lying on your back with both of your knees bent and your feet flat on the floor. Then:
- Slowly raise your right leg until it is straight and then lower it back down to the starting position. Repeat this movement 10 times before switching to your left leg.
- Next, prop yourself up on your elbows and slowly arch your back off the floor. Stay in this position for approximately 10 seconds and then return to the initial position.
- Now, while still on your elbows, curl your hips off the floor and towards your chest, then return to the starting position. Repeat this movement 10 times.
- To progress this exercise, once you have curled your hips off the floor, hold this position and reach one arm overhead and to the opposite side of the room. Return to the initial position and then repeat the same on the other side.
- For another great exercise, lie on your back with both legs straight out in front of you and place a towel roll underneath your lower back for support. Then slowly raise one leg at a time into the air, keeping it as straight as possible, before lowering it back down to the starting position. Repeat 10 times for each leg.
- You can also do this same exercise with both legs raised at once into the air if you are looking for more of a challenge! Simply keep both legs straight and slowly lower them down towards the floor before raising them back up again into the air. Make sure to keep your lower back pressed firmly against the towel roll throughout the entire exercise.
- Another great way to stretch and strengthen your lower back is by doing a Superman exercise. To do this, lie face down on the floor with your arms outstretched in front of you and your legs extended straight behind you. Slowly raise both your arms and legs off the floor, holding this position for 10 seconds before lowering back down to the starting position. Repeat 10 times.
- For a final strengthening exercise, start by lying on your stomach with both arms outstretched in front of you. Then slowly raise your head and chest off the floor while keeping your hips and legs pressing firmly against the ground. Hold this position and count to 10. Then return to the initial position. Repeat 10 times.
- One great exercise to help relieve lower back pain is called the pelvic tilt. To do this, start by lying on your back with both knees bent and feet flat on the floor. Then slowly tighten your abdominal muscles and press your lower back into the floor. Stay in this position for 10 seconds and then return to the initial position. Repeat 10 times.
- A final great exercise to help relieve lower back pain is the bridge exercise. Start by lying on your back with both knees bent and feet flat on the floor. Then slowly raise your hips off the ground, keeping your feet and shoulders pressed firmly against the floor. Hold this position for 10 seconds and then return to the initial position. Repeat 10 times.
How Often Should You Do These Exercises?
The frequency of the exercises is determined by the intensity of your pain. If you are just starting to experience lower back pain, you should do the exercises every day. As your pain starts to improve, you can decrease the frequency to 3-4 times per week. Once your pain is gone, you can continue doing the exercises 1-2 times per week to prevent the pain from coming back.
When To See A Physiotherapist or Doctor
If you are experiencing lower back pain, it is important to see a physiotherapist or doctor to determine the cause and develop a treatment plan. Lower back pain can be caused by a variety of factors, including muscle strains, ligament sprains, degenerative disc disease, and spinal stenosis. A physiotherapist or doctor can perform a physical examination and order imaging tests, such as an X-ray or MRI, to help diagnose the cause of your lower back pain. Once the cause of your lower back pain is determined, your physiotherapist or doctor will develop a customised treatment plan to address your specific needs. Treatment for lower back pain may include exercises to stretch and strengthen the muscles that support the spine, manual therapies to relieve muscle tension and pain, and modalities such as heat or cold therapy.
We hope you have found our list of the top 10 physiotherapy exercises to treat lower back pain helpful. Remember to talk to your physiotherapist before beginning any new exercise routine, and always listen to your body to avoid further injury. With consistency and patience, these exercises can help alleviate your lower back pain so that you can get back to living your life pain-free.
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