Physiotherapy Exercises for Lower Back Pain Sufferers
Are you affected by lower back pain? If so, you’re not alone. In fact, lower back pain is one of the most common reasons for people to visit a physiotherapist.
However, there is good news!
There are many different stretching exercises that can alleviate lower back pain.
In this blog post, we’ll discuss some of the most common techniques used by physiotherapists to help their patients stretch and exercise their lower backs. We’ll also explain why Lane Cove Physiotherapy is the best place to get information on lower back stretching.
Why Choose Lane Cove Physiotherapy?
If you’re struggling with chronic lower back pain, or looking for more information on lower back stretching exercises, Lane Cove Physiotherapy is the best place to go. Our team of experienced physiotherapists can create a personalised stretching and exercise program based on your individual needs and goals. We also offer massage therapy and dry needling services, both of which can be helpful in relieving muscle tension and stress that may be contributing to your lower back pain.
The following are some of the most common physiotherapy exercises used to treat lower back pain:
- Bridges: Lie on your back with your knees bent and feet flat on the ground. Raise your hips off the ground, using your glutes and hamstrings to do so. Hold for two seconds, and then slowly lower your hips back to the starting position.
- Cat-Cow: Start in a four-point position on your hands and knees, with your shoulders over your wrists and hips over your knees. As you inhale, arch your spine and tilt your pelvis up towards the ceiling, letting your stomach sink towards the floor. As you exhale, round your spine and tuck your chin towards your chest, letting your pelvis tilt down towards the floor.
- Superman: Lie face down on the ground with arms extended out in front of you and legs extended out behind you. Simultaneously raise both arms and legs off the ground about 6 inches, hold for two seconds, and then lower back down to the starting position.
- Pilates Scissor: Lie on your back with both legs in the air and arms at your sides. Slowly lower one leg towards the ground, stopping when it is about 6 inches from the floor. Keep both legs straight throughout the movement. Hold for five seconds and then repeat with the other leg.
- Pelvic Tilt: Lie on your back on the floor with knees bent and feet flat on the ground. Flatten your lower back against the floor by tilting your pelvis up towards the ceiling (imagine someone is trying to pour a cup of water down your spine). Hold for five seconds and then release.
- Hamstring Curl with Resistance Band: Anchor a resistance band around a sturdy object at knee height.. Lie facing down with palms flat on the floor beside you and legs extended straight behind you.. Place one foot through the middle of resistance band loop.. While keeping upper body still, curl band up towards glutes by contracting hamstrings (the muscle in front of thigh).. Reverse motion by pointing toes away from glutes to return to start position.. Complete all repetitions eight before repeating with other leg.
- Glute Bridge: : Glute bridges are a great way to strengthen your glutes and alleviate lower back pain at the same time. Lie flat on back with feet flat on floor and shoulder-width apart, legs bent to 90 degrees.. Place hands flat on thighs or by sides.. Drive heels into floor as you lift buttocks off floor until thighs and torso are in line with each other – try to keep head relaxed atop neck as eyes gaze toward ceiling throughout movement (keep shoulders pressing against floor). Reverse motion by slowly lowering torso until it almost touches floor – don’t rest completely on floor between repetitions; pause only long enough to maintain control before executing next rep.
- Hamstring stretches: Hamstring stretches are important because they help to loosen up the muscles in the back of your leg. This can be especially helpful if your lower back pain is caused by tight hamstrings. To do a hamstring stretch, simply lie on your back on the floor and raise one leg into the air, keeping your other leg straight. Then, using a towel or strap, gently pull your elevated leg towards you until you feel a gentle stretch in the back of your leg. Hold the stretch for 30 seconds and then repeat with the other leg.
- Hip flexor stretches: Hip flexor stretches are also effective in alleviating lower back pain. This is because tight hip flexors can often contribute to tension in the low back. To do a hip flexor stretch, start by kneeling on one knee with your other foot flat on the ground in front of you. Then, keeping your torso upright, lean forward until you feel a gentle stretch in your front hip/thigh area. Hold the stretch for 30 seconds and then repeat on the other side.
These are just a few of the many physiotherapy exercises that can help relieve lower back pain.
In this blog post, we’ve discussed how physiotherapists use different stretches to treat lower back pain and some of the most common core strengthening exercises that we prescribe.
If you suffer from lower back pain, make an appointment with a physiotherapist today so they can develop an individualised exercise program tailored specifically for you!
At Lane Cove Physiotherapy, our team of experienced physiotherapists can help you choose the right exercises for your individual needs and goals.
Contact us today to schedule an appointment!