It’s no secret that lower back pain is one of the most common ailments afflicting people today. Whether it’s caused by a sedentary lifestyle, poor posture, or an injury, it can seriously impact your quality of life.
But don’t worry – there are plenty of physiotherapy exercises you can do to help alleviate the pain and improve your overall health. In this article, we discuss some of the best exercises for lower back pain and how to perform them correctly. So read on for tips and advice on how to get started!
What Causes Lower Back Pain?
One of the most common questions we get asked is “what causes lower back pain?” Unfortunately, there is no simple answer to this question. There are many different factors that can contribute to lower back pain, including injuries, posture, and underlying medical conditions.
Injuries are one of the most common causes of lower back pain. This can include everything from slips and falls to car accidents. Even something as simple as lifting a heavy object incorrectly can lead to a back injury.
Posture is another common culprit. If you spend long hours hunched over a desk or computer, it puts a lot of strain on your back muscles and can lead to pain. Finally, there are many underlying medical conditions that can cause or contribute to lower back pain. This includes things like degenerative disc disease, arthritis, and even pregnancy.
There is no one “cure” for lower back pain. The treatment will depend on the underlying cause of the pain.
While there are a variety of treatments available for lower back pain, exercise is often recommended as a way to heal the condition. In particular, exercises like yoga or core workouts that stretch and strengthen the muscles around the spine are great for back pain. This can lead to greater flexibility and range of motion, which can in turn, reduce pain. Additionally, exercise can help to improve posture and increase blood flow to the area, which can speed up the healing process. For these reasons, exercise is often an effective treatment for lower back pain.
Stretching and Yoga Poses for Lower Back Pain
Yoga and other stretching exercises help to stretch and strengthen the muscles in the back, which can help to relieve tension and improve posture. In addition, yogic breathing helps to calm the nervous system and promote relaxation. For best results, it is important to practice yoga regularly and find a teacher who is experienced in working with students with lower back pain. With regular practice, yoga can help to significantly reduce lower back pain and improve the overall quality of life.
Here are a few yoga and stretching poses for easing lower back pain:
Cat and cow pose is a great option for beginners looking to stretch their back muscles. To do this pose, start on all fours with your hands and knees shoulder-width apart. As you exhale, round your spine up towards the ceiling, tucking your chin towards your chest. Hold for a few breaths, then reverse the motion on the inhale, arching your back and looking up towards the ceiling. Repeat this sequence a few times.
Leg Stretches
The hamstrings are a common source of lower back pain, so stretching them can be helpful. To do this stretch, sit on the floor with your legs extended in front of you. Then, reach your arms forward and try to touch your toes. If you can’t quite reach them, don’t worry – just hold the stretch for 30 seconds and release. You should feel the muscles in the back of your legs lengthening.
Spine Twist
Another good stretch for lower back pain is the spine twist. To do this stretch, sit on the floor with your knees bent and your feet flat on the ground. Place your right hand on your left knee, and then twist your torso to the left so that you’re looking over your left shoulder. Hold this position for 30 seconds before repeating on the other side.
Cobra Pose
Cobra pose is a simple but effective yoga exercise that can help to stretch and loosen the lower back muscles, providing relief from pain. To do Cobra pose, lie on your stomach with your feet hip-width apart and your hands flat on the ground beside you. Slowly arch your back, pushing your chest and hips off the ground. Hold the pose for 30 seconds to 1 minute, then release and repeat as needed. For best results, practice Cobra pose several times per week.
Knees to Chest
One easy stretch is known as knees to chest. To do this stretch, lie on your back on the floor with both knees bent. Slowly bring one knee up to your chest, using your hands to hold it in place. Keep your other leg straight on the floor. Hold the stretch for 20-30 seconds before switching legs. You should feel a gentle pull in your lower back as you do this stretch. Knees to chest is a great way to stretch out the muscles in your lower back and help relieve pain.
Child’s Pose
To perform child’s pose, start by sitting on your heels with your knees bent and your forehead touching the ground. Then, slowly lower your torso and extend your arms in front of you, resting your forehead on the ground. Hold this position for 30 seconds or longer. Child’s pose helps to stretch the muscles in the lower back and can provide relief from pain. In addition, it is a calming position that can help to reduce stress and anxiety
Core Strengthening Exercises for Lower Back Pain
Core exercises help to strengthen the muscles in the back and abdomen, which provides support for the spine and helps to improve posture. The abdominals also play an important role in supporting the spine, and when they are weak, it can put additional strain on the lower back. In addition, these exercises can also help to increase flexibility and range of motion. As a result, they can be an important part of any lower back pain treatment plan.
Pelvic Tilt & Squeeze
Pelvic tilts help to reduce pressure on the lower back and strengthen the abdominal muscles. To do a pelvic tilt, lie on your back with your knees bent and your feet flat on the floor. Next, tighten your abdominal muscles and tilt your pelvis so that your back is flattened against the floor. Hold this position for 10 seconds before returning to the starting position.
Partial Crunches
Partial crunches are a great way to strengthen the abdominals and relieve lower back pain. To do a partial crunch, lie on your back with your knees bent and your feet flat on the floor. Place your hands behind your head and curl your chin towards your chest.
Contracting your abs, raise your shoulders off the floor and exhale as you lift. Hold for a count of two, then slowly lower back down to the starting position. Be sure to keep your chin tucked throughout the exercise to avoid strain on the neck. Do two or three sets of ten to fifteen repetitions a day for best results.
Wall Sits
For anyone who suffers from lower back pain, the thought of doing a wall sit might seem counter-intuitive. However, this simple exercise can actually help to relieve pain and improve mobility. The key is to maintain good form throughout the movement.
To do a wall sit, simply stand with your back against a wall and slide down until your thighs are parallel to the ground. Make sure to keep your feet shoulder-width apart and your knees in line with your feet. You can hold this position for 30 seconds to 1 minute, then release and rest for 30 seconds before repeating. Doing 3-5 sets of wall sits per day can help to stretch and strengthen the muscles in your hips and thighs, providing relief from lower back pain.
Bridges
Bridges are a type of exercise that can help to improve alignment and relieve lower back pain. By strengthening the muscles around the spine, bridges can improve flexibility in the lower back.
To do this exercise, lie on your back with your knees bent and feet flat on the ground. Place your hands on your hips and lift your hips off the ground, keeping your back straight. Hold this position for five seconds, then slowly lower your hips back to the starting position. Repeat this exercise 10 times. If you find it too challenging at first, you can place a towel under your lower back for support.
Enrich Physio for Lower Back Pain
If you’re one of the millions of people who suffer from lower back pain, you know how debilitating it can be. Not only is it painful, but it can make even the simplest tasks difficult. At Enrich Physio, we offer physiotherapy services that can help speed up the healing process and get you back to doing the things you love. Contact us today for more information or to book an appointment.