Top Physiotherapy Exercises for lower back pain

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Physiotherapy exercises are an important part of the treatment for lower back pain. The right types of exercise can help relieve symptoms and prevent further injury. But what physiotherapy exercises should you do?

In this article, we will discuss the top physiotherapy exercises that have been proven to be effective in treating lower back pain and helping lower back pain patients. We’ll also provide a systematic review of the most recent research on exercise therapy as well as some tips for how to choose the best physiotherapy exercise program for your needs!

What could be the cause of your lower back pain?

  • You have a spinal disc herniation that needs surgical intervention.
  • Your lower back pain might be caused by an injury and will likely resolve without any treatment within three months of the incident.
  • There is no standard cause for low back pain, and this type of condition can also result from other existing medical conditions such as arthritis or osteoporosis.

What treatments are available for chronic lower back pain?

Treatments vary based on the underlying cause but may include physiotherapy exercises, medications, epidural steroid injections, physical therapy modalities like TENS (Transcutaneous Electrical Nerve Stimulation) or ultrasound therapy (both to reduce muscle inflammation), surgery if there has been persistent neurologic deficits after two years, or a combination of these. Aerobic exercise can be useful as well.

Related Article: How to Take Care of Your Feet: Foot Exercises

What do we mean by physiotherapy exercise?

Physiotherapy exercise is the application of physical therapy to help improve a person’s functional capacity and quality of life. This type of care relies on developing an individualized plan based on what types of pain are experienced, how much activity the patient can tolerate, and any other symptoms they may be experiencing.

In this article we will look at physical therapy exercise options for lower back pain which include:

General posture correction

  • Strengthening abdominal muscles like transverse abdominis or multifidus spinae by drawing them in against resistance with deep breaths through pursed lips while exhaling slowly; repetitive “deep stomach breathing” exercises should also be avoided as these strengthen only the diaphragm and not the deep abdominal muscles.
  • Strengthening lower back muscles by lying on stomach, grasping thighs with hands and lifting feet off floor; next is to lift hips up while lowering head down so it nearly touches bed or ground (pelvic tilt)
  • Pain relief techniques like massage therapy, joint mobilizations, heat application for muscle relaxation in some cases of acute low back pain; ice packs are sometimes used when a person has chronic low back pain which may have been caused by inflammation
  • Specific exercises like bending forward from waist until torso makes an “L” shape then bend at knees instead of going all way down to ensure proper alignment between vertebrae during movement
  • While no single physiotherapy exercise is known to be especially effective in treating lower back pain, a combination of different types of exercises may provide better relief.

Core strengthening and stabilization

  • Strengthening the muscles that support your spine like glutes (buttocks), abdominals, erector spinae (lower back)
  • One reason for low back pain could be core muscle weakness so it’s important to keep these areas strong
  • Training how to stabilize neutral spine position during movement; training trunk stabilizers before mobilizing limbs can help protect from injury by maintaining good alignment between vertebrae when moving around without weights or other equipment
  • Finding balance in one’s life, exercise regularly but don’t overdo it as it can make the problem worse
  • Ensure good posture and alignment of spine by standing up straight or sitting properly
  • Lifting objects in a correct way so that you don’t bend over too far forward, but keep your back straight when picking things up from low heights
  • Putting feet flat on the ground to allow natural curves in lower back. Don’t put knees at an awkward angle, which may weaken muscles supporting pelvis and cause pain during exercise. Knees should be directly below hips while walking or running with proper form (not turned inward). Do not lock knee joints; this puts pressure on nerve roots coming out of spinal cord
  • If manual manipulation doesn’t help then physiotherapy might be needed for long term relief
  • Ensure good posture and alignment of spine by standing up straight or sitting properly
  • Lifting objects in a correct way so that you don’t bend over too far forward, but keep your back straight when picking things up from low heights.
  • Physiotherapy exercises are often recommended as a first line treatment option for lower back pain due to their low risk, high effectiveness, affordable cost (most physiotherapists offer private health insurance in Australia) and ability to be combined with other treatments such as medications or TENS therapy.

Exercises for lower back pain:

  • Pelvic tilts and trunk curls are the most basic exercise, but they can be effective in treating low back pain. This is a gentle exercise that helps improve the flexibility of your spine and strengthen muscles to support it. The “trunk curl” strengthens abdominal muscles while the pelvic tilt stretches out ligaments connected with pelvis, hips, and knees. Gentle stretching should also help decrease tension in these areas which may trigger or worsen low back pain. You’ll find instructions on how to do this at any fitness website who offers physiotherapy exercises for lower back pain!
  • A systematic review found that core strengthening exercises helped people with chronic lower back pain when done daily for at least twelve weeks. The exercise program started with basic exercises and ended up with more challenging ones over the course of the twelve-week period.
  • This is a gentle exercise that helps improve flexibility of your spine and strengthen muscles to support it. It will help decrease tension in these areas which may trigger or worsen low back pain, so make sure you do this one! You can find instructions on how to do c tilts and trunk curls any fitness website who offers physiotherapy exericises for lower back pain!
  • It’s important not to neglect strength training if you have chronic low back issues because muscle weakness may see the pain worsen.
  • The exercises for lower back that we’ve covered so far are all done sitting down, but it’s important to add in some standing exercise as well! Here are five good ones:
  • squats (make sure you keep your back straight and don’t let your knees go past the toes)
  • walking lunges (again, be careful not to overdo it)
  • leg extensions on a machine at the gym or with weights at home (when doing these make sure they’re slow and controlled!)
  • leaning against an object such as a wall while extending one leg out behind you with both hands resting on top of another object like a chair, table, or railing; hold this pose for about 20 seconds, swap out legs and repeat.
  • side lunges (good to do on both sides, these will target the muscles more properly)

The last exercise is a core workout that can be done by people with all levels of back pain: lie flat on your stomach while supporting yourself up on hands and toes; slowly lower down onto elbows then return to starting position. Repeat this about 15 times without letting hips drop below waist level. This works all four major abdominal muscle groups as well as those in the pelvis region, which are often neglected during routine workouts!

This physiotherapy exercise for lower back pain is a good one because it also works on the muscles in your upper body: lie flat on your stomach while supporting yourself up on hands and toes; slowly lower down onto elbows then return to starting position. Repeat this about 15 times without letting hips drop below waist level. This works all four major abdominal muscle groups as well as those in the pelvis region, which are often neglected during routine workouts!

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