Physiotherapy Exercise for low back pain

Physiotherapy Exercise for low back pain

Low back pain is a common and painful condition that affects the lower portion of the spine. 

Low back pain can develop over time as a result of age-related changes to the spine. Alternatively, low back pain can also occur as a result of an accident.  

Some of the causes of low back pain include: 

  • Poor posture
  • Poor lifting techniques
  • Ruptured disc
  • Arthritis
  • Lack of exercise 

Physio for low back pain exercises

There are some at-home, low impact exercises that you can do that will help stretch out and strengthen your back muscles. Coupled with physiotherapy (which seeks to treat the core of the problem), you may find that your back pain is reduced or relieved immensely when you engage in these simple exercises. 

BACK EXTENSIONS

(Target: to stretch and mobilise the spine into backward extension) 

Step 1: Lie on the mat on your tummy with your legs straight behind you 

Step 2: Slowly lift your upper back and chest off the mat by pushing through your forearms (ensure you maintain your hips on the mat) 

Step 3: Push down with your hands to increase the arch of your back (ensure your elbow and forearm is extended) 

Step 4: Look straight ahead and maintain this position for 30 seconds 

KNEE TO CHEST STRETCH

(Target: to stretch the low back and hamstring muscles) 

Step 1: Lie on the mat on your back with your knees bent and feet flat on the mat 

Step 2: Place both your hands under your right thigh and gently pull it toward your chest and hold in this position for 30 seconds 

Step 3: Switch sides and repeat 

CHILD’S POSE 

(Target: to stretch the back muscles, lengthen the spine and to improve flexibility) 

Step 1: Kneel on the mat, feet together with knees apart 

Step 2: Rest your buttocks on your heels 

Step 3: Bow forward on the mat and stretch your back 

Step 4: Ensure your forehead touches the floor with your arms long and extended in front of you on the mat (with palms facing down) 

Step 5: Maintain this position for 30 seconds 

THE BRIDGE

(Target: to strengthen the lower back and glute muscles) 

Step 1: Lie on the mat on your back with your knees bent and feet flat on the mat 

Step 2: Ensure your arms are by your side with your palms facing down on the mat 

Step 3: Squeeze your core muscles and buttocks 

Step 4: Gently lift your hips off the mat until your shoulders, knees and hips form a straight line 

Step 5: Hold this bridged position for 5 seconds before slowly returning to the starting position 

PIRIFORMIS STRETCH

(Target: to stretch the back and leg muscles and to improve flexibility) 

Step 1: Lie on the mat on your back with your knees bent and your arms by your side 

Step 2: Place your right ankle over your left knee 

Step 3: Wrap your hands under your left thigh and pull it towards your chest (where you should feel the stretch in your hips and glutes) 

Step 4: Maintain this position for 30 seconds 

Step 5: Switch sides and repeat 

SIDE PLANK

(Target: to strengthen the back and core muscles, to improve balance and overall fitness, to relieve back pain) 

Step 1: Lie on the mat on your right side with your right elbow and forearm resting on the mat (ensure your head is in line with your spine, with your legs extended and back straight) 

Step 2: Slowly lift your right hip and knee off the mat 

Step 3: Maintain this position for 30 seconds 

Step 4: Switch sides and repeat 

PELVIC TILT

(Target: to strengthen the abdominal and low back muscles) 

Step 1: Lie on the mat on your back with your knees bent and feet flat on the mat 

Step 2: Tighten your core muscles 

Step 3: Press your lower back into the mat, gently rock your hips towards your head 

Step 4: Maintain the contraction for 5 seconds while taking deep breaths 

BIRD DOG POSE

(Target: to improve balance and coordination, enhance mobility and to strengthen core muscle, to stretch the spine and to improve flexibility) 

Step 1: 4 point kneel on the mat 

Step 2: Slowly lift your right hand and left knee two inches off the mat, while balancing on the other hand and knee (try not to arch the back) 

Step 3: Point your right arm out straight in front of you, and extend your left leg behind you.  

Step 4: Maintain this position for 10 seconds before slowly returning your hands and knees to the starting position 

Step 5: Switch sides and repeat

If these low back pain exercises have caused you temporary alleviation but you are looking for a more permanent relief, contact us at Edgewater Physiotherapy. Our Prahran clinic is available to serve your needs – please book a consult with our friendly physiotherapist today.