Physiotherapy Exercises for Back Pain

Pain in your lower back can be a menace, stunting your abilities and hampering your daily life. Instead of crawling and hibernating into your bed, try a few exercises for your pain. You may feel like lying down and resting but it is advisable to keep moving. Exercises can help support your spine thus relieving the pain. Any stiffness, tension or soreness in the lower back can be reduced with the help of few strengthening exercises.

Physiotherapy Exercises for Back Pain

 

I. Bottom to heels stretch

1. Kneel on all fours, with your knees under hips and hands under shoulders. Don’t over-arch your lower back. Keep your neck long, your shoulders back and don’t lock your elbows.
2. Slowly take your bottom backwards, maintaining the natural curve in the spine. Hold the stretch for one deep breath and return to the starting position.
3. Repeat 8 to 10 times.

 

Points to remember:

• Avoid sitting back on your heels if you have a knee problem.
• Ensure correct positioning with the help of a mirror.
• Only stretch as far as feels comfortable.

II.Back Stretching and Spinal Rotation

1. Lie on your back and place a small flat cushion or book under your head.
2. Keep your knees bent and together and relax your upper body with chin gently tucked in.
3. Roll your knees to one side, followed by your pelvis, keeping both shoulders on the floor.
4. Hold the stretch for one deep breath and return to the starting position.
5. Repeat 8 to 10 times, alternating sides.

Points to remember:

• Only move as far as feels comfortable.
• Place a pillow between your knees for comfort.

III.Back extensions

1. Lie on your stomach, and prop yourself on your elbows, lengthening your spine.
2. Keep your shoulders back and neck long and arch your back up by pushing down on your hands.
3. You should feel a gentle stretch in the stomach muscles as you arch backwards. Breathe and hold for 5 to 10 seconds.
4. Return to the starting position.
5. Repeat 8 to 10 times.

 

Points to remember:

• Don’t bend your neck backwards.
• Keep your hips grounded.

IV.Deep abdominal strengthening

1. Lie on your back and place a small, flat cushion or book under your head.
2. Bend your knees and keep your feet straight and hip-width apart keeping your upper body relaxed and chin gently tucked in.
3. As you breathe out, draw up the muscles of your pelvis and lower abdominals, as though you were doing up an imaginary zip along your stomach.
4. Hold this gentle contraction while breathing from your abdomen for 5 to 10 breaths, and relax.
5. Repeat 5 times.

Points to remember:

• This is a slow, gentle tightening of the lower abdominal region. Don’t pull these muscles in using more than 25% of your maximum strength.
• Make sure you don’t tense up through the neck, shoulders or legs.

V.Bridging

1. Lie on your back with knees bent and just your heels on the floor.
2. Push your heels into the floor, squeeze your buttocks, and lift your hips off the floor until shoulders, hips, and knees are in a straight line.
3. Hold about 6 seconds, and then slowly lower hips to the floor and rest for 10 seconds.
4. Repeat 8 to 12 times.

Points to remember:

• Avoid overarching by tightening your abdominal muscles prior and throughout the lift.

VI.Pelvic tilts

1. Lie on your back and place a small, flat cushion or book under your head.
2. Bend your knees and keep your feet straight and hip-width apart.
3. Keep your upper body relaxed and your chin gently tucked in.
4. Gently flatten your low back into the floor and contract your stomach muscles.
5. Now tilt your pelvis towards your heels until you feel a gentle arch in your lower back, feeling your back muscles contracting and return to the starting position.
6. Repeat 10 to 15 times, tilting your pelvis back and forth in a slow rocking motion.

Points to remember:

• Keep your deep abdominals working throughout.
• Don’t press down through the neck, shoulders or feet.

VI.Knee to Chest

1. Lie on your back with knees bent and feet flat on the floor.
2. Bring one knee to your chest, keeping the other foot flat on the floor.
3. Keep your lower back pressed to the floor, and hold for 15 to 30 seconds.
4. Then lower your knee and repeat with the other leg.
5. Do this 2 to 4 times for each leg.

VII.Bird Dog

1. Stand on your hands and knees, and tighten your stomach muscles.
2. Lift and extend one leg behind you at hips level.
3. Hold for 5 seconds, and then switch to the other leg.
4. Repeat 8 to 12 times for each leg

Points to remember:

• Try to lengthen the time you hold each lift.
• Try lifting and extending your opposite arm for each repetition
• While doing this exercise don’t let the lower back muscles sag.
• Only raise the limbs to heights where the low back position can be maintained.

VIII.Press-up Back Extensions

1. Lie on your stomach with your hands under your shoulders.
2. Push with your hands so your shoulders begin to lift off the floor
3. Hold this position for several seconds

IX.Wall Sits

1. Stand 10 to 12 inches from the wall
2. Then lean back until your back is flat against the wall.
3. Slowly slide down until your knees are slightly bent, pressing your lower back into the wall.
4. Hold for a count of 10 and carefully slide back up the wall.
5. Repeat 8 to 12 times.

X.Hamstring Stretches

1. Lie on your back and bend one knee.
2. Loop a towel under the ball of your foot.
3. Straighten your knee and slowly pull back on the towel.
4. You should feel a gentle stretch down the back of your leg.
5. Hold for at least 15 to 30 seconds.
6. Repeat 2 to 4 times for each leg.

Before trying out any of these exercises it is recommended to consult your physiotherapist. Back pain can be treated to reduce pain and discomfort very effectively with physiotherapy. Any of the demonstrated exercises if not performed correctly can cause pain and injuries. Hence it is advised to do them with proper guidance.

Exercises to Avoid

 

Toe touches      Sit ups

 Leg lift

If you need further help or advice, give us a call. TriBeCa Care is happy to be by your side. Request a callback or  Call us at + 913366064208.

Email us at enquiry@newwpsite.tribecacare.com

References: 
http://www.webmd.com/back-pain/; http://www.nhs.uk/Livewell/Backpain/Pages/low-back-pain-exercises.aspx