Almost 65 million Americans suffer from back pain every year. It is the sixth most costly medical condition in the country. But when it strikes, how do you manage the pain?
One way is with exercise and stretching. Read on as we give 5 essential physiotherapy exercises for lower back pain.
1. Back Flexion Stretch
This physiotherapy exercise will stretch the whole spine and most of the back muscles, including the lower ones. You should always consult an expert before doing them.
Lie flat on your back and pull your knees to your chest. It should look like you are in a fetal position but laid on the back. Move your head upward and forward towards the chest and knees.
When doing this, you should feel the stretch across the lower and middle back. Return to a flat position, then repeat the process a few times.
2. Piriformis Muscle Stretch
Lie on your back with your knees bent and both feet on the floor. Cross one leg over the other, so the ankle sits on the bent knee. This leg should then be gently pulled toward the chest so the stretch can be felt in the buttocks and lower back.
3. Prone Press Up
This is a great exercise for lumbar spine pain and is also known as a lumbar extension. Yoga experts may even refer to it as the cobra pose or seal. It restores the curvature of the lower spine.
Lie on your stomach, on a soft surface or exercise mat. Lift yourself onto your elbows and raise your head upwards. Place your palms flat on the floor.
As you take a deep, slow breath inwards, push yourself up extending your arms. Straighten your elbows while you keep your hip bones on the floor. When extended hold it for a few seconds, return and repeat.
4. Hook Lying March
This is another excellent physiotherapy exercise that targets the lumbar area. Lie on your back with your knees bent.
Tighten your core and keep your back flat on the ground. Slowly raise each leg as if walking, bent at a 90-degree angle then place them back on the ground.
5. Pelvic Tilt
When doing this you will feel it work on the pelvic floor muscles and lower back. Lay on your back with your knees bent. Your feet should be flat on the floor.
As you breathe out, keep your back against the ground and press it down into the yoga mat, holding the stretch for around 15 seconds before repeating. Alternatively, you can turn this into one of the most popular physiotherapy ball exercises. Simply get an exercise ball and lay with your pelvis on it, with your feet on the ground, and repeat.
Physiotherapy Exercises for Lower Back Pain
Now you know the physiotherapy exercises for lower back pain, clear part of your day to perform them. Consult with a doctor or medical specialist beforehand. None of these should be painful, so stop if they cause discomfort.
This article is one of many to help you stay fit and healthy. From exercise to fitness, let us keep you in top shape this coming year.
