Topics
Lower back pain can be excruciating and hinder you from performing your daily tasks. It can be caused by accidents, injuries, certain health conditions, or the inevitable wear and tear that occurs with ageing.
One way to help reduce lower back pain is to visit a physiotherapist for exercises that reduce the pain while strengthening the back.
This article covers some of the common exercises for lower back pain.
What is physiotherapy?
Physiotherapy is the technique used to restore movement and reduce joint stiffness and pain. It aids in the healing process for injuries while helping you regain mobility and motor function. It requires a holistic approach that directly incorporates the patient in their care.
This article covers some of the common exercises for lower back pain.
Is a physiotherapist a doctor?
No, physiotherapists are not doctors. They do not prescribe medication, nor do they perform invasive procedures. Physiotherapists look at the body as a whole and not just an individual illness or injury.
Although some physiotherapists have doctorates in physiotherapy, they are not medical doctors. They assist doctors as health advocates by educating patients about the benefits of exercises, strategies, and treatments. They also provide manual therapy to manually relieve stiffness and pain to improve body movement.
Who needs a physiotherapist?
It is not uncommon for individuals to visit a physiotherapist at some point during their lifetime. You may be referred to a physiotherapist by your doctor or you may contact a physiotherapist privately.
You may consider going for physiotherapy if you have/had the following situations:
- A prolonged illness that has affected balance, motor skills, or mobility
- Health conditions such as stroke and Parkinson’s disease can impair mobility
- Surgery - Physiotherapy can help you regain the use of an affected body part such as your hands (upper limbs) or legs (lower limbs)
- An injury that has left you in a lot of pain can cause immobility
You may also visit a physiotherapist to:
- Improve physical performance - Athletes who want to perform better may go for physiotherapy.
- Maintain general wellness - Physiotherapy can counter the effects of ageing by providing effective strategies to stay mobile and flexible. Therefore, keeping you fit and healthy.
What are the exercises for lower back pain?
Here are some of the exercises your physiotherapist might suggest for the purpose of relieving lower back pain.
Bridges
Bridges are excellent for strengthening the lower back. Lie down on your back with your arms outstretched to your side. Lift your hips off the floor. Do this while keeping your head, shoulder, hips and knees in a straight line. Hold the position for 10 seconds and lower your hips back down. Repeat 10 times.
Lumbar rotation
Side twists are perfect if you have lower back pain. Lay on your back and stretch your arms out. Then, bend both your knees to one side while turning your body to the other side. Repeat this 10-15 times on both sides.
Hamstring stretch
To do this, first lay on your back. Then, raise your knees upward while your feet are flat on the ground. Raise one foot up and loop a towel or exercise band around it. Pull the foot towards your chest gently. Keep your foot as straight as possible while you do this. You will feel a stretch in your hamstrings. Do this for alternate legs 10-15 times.
Cat cow stretch
Get down on your hands and knees while keeping your back straight. Bend your spine upward and outward, forming a "hump" to the ceiling. Hold the pose briefly and bend your back downward and inward. Repeat 10-15 times.
Bird dog stretch
To perform the bird-dog stretch, get down on your hands and knees, lift one leg and stretch it backward while stretching your alternate arm forward. Ensure that your arm is in a straight line. Repeat 10-15 times for each leg. This exercise relieves pain by stretching out the muscles on your lower back.
Knee to chest
Lie on your back and pull your left knee to your chest until you feel the stretch in your hip and lower back while your right foot remains flat on the floor. Hold this position for 10 seconds. Repeat 5-10 times for each leg.
Make an appointment at Gleneagles Hospitals
Lower back pain can be debilitating, but it is treatable with physiotherapy. The exercises mentioned above can offer some relief for lower back pain.
The caring team of physiotherapists and clinical rehabilitative team specialists at Gleneagles Hospitals are available for consultation and to provide the best care. Get in touch with us to book an appointment today. We assure you the best possible care tailored to your specific needs.
References
- Chartered Society of Physiotherapy (2020) What is physiotherapy? Available at https://www.csp.org.uk/careers-jobs/what-physiotherapy [Accessed 1 March 2022]
- Health Direct (May 2020) Physiotherapy, Available at https://www.healthdirect.gov.au/physiotherapy [Accessed 1 March 2020]
