Exercises for lower back pain

A pain in your lower back can keep you on the sidelines for longer than you’d like. It’s the most common injury we see as physiotherapists, mostly because it’s so easy to do. Whether you’re lifting weights, moving furniture or dancing the night away with friends; a back injury can be lurking around, just waiting to occur.

Luckily, these injuries can also be treated and prevented, which is what we investigate in this month’s blog. Keep reading for more information about how to get back to basics and keep your lower back pain-free.

 

What causes lower back pain?

Our backs are incredibly complex, and there are lots of different parts you can injure. Because they are made up of our spine, muscles, ligaments and tendons, each part needs to be working together, and working well, to prevent injury.

If one part of our lower back is weak, it can lead to lower back pain. This means there are multiple possible causes of your lower back pain. Some of the most common causes are:

• A pulled or torn muscle or ligament
• A herniated disc
• Sciatic nerve damage or pressure
• Unusual spin curvatures, like scoliosis
• Arthritis
• Fibromyalgia
• Pregnancy

Given there are many causes of lower back pain, if your symptoms are persistent, it is important to see a medical professional for an in-depth assessment. There can also be underlying health conditions which cause back pain, such as endometriosis, arthritis and scoliosis, so seeking medical imaging or other tests could be an important step to treating any back pain which is not related to your muscles and tendons.

 

Treating lower back pain

Physio for lower back pain is the first line of defence for treating and preventing the condition.

A physiotherapist will work with you to:

• Diagnose your condition.
• Treat your pain.
• Provide advice for ongoing management and prevention.

As part of the physical therapy for back strain or pain treatment, the physio will likely perform some manual treatment of the muscles and surrounding areas of your back. This can be done to mobilise the muscle and remove any stiffness which is causing pain.

The physio may also stabilise your back through strapping to prevent further injury. This can usually help if the injury requires ongoing treatment, such as a fracture.

 

Preventing lower back pain

While physiotherapy for lower back pain can have ongoing benefits, there are some things you can do at home to prevent lower back pain from returning:

• Stay hydrated. Dehydration can lead to stiff muscles which can be more prone to injury.
• Stay active. Leaving your muscles sedentary for a long period can cause them to stiffen. Get up and move around when you’re sitting or lying for too long.
• Maintain good lifting techniques. Whether it’s weights at the gym, or moving boxes at home, be sure to bend your knees and brace when lifting.
• Stress less. Stress can cause our muscles to stiffen and create strain which can lead to pain and injury.
• Stretch and exercise. Regular and simple stretching and strength exercises, which you can do at home, can be very effective at preventing and managing lower back pain.

 

Exercises for lower back pain

After seeing your physiotherapist, they’ll likely give you some exercises to do at home. These will be strengthening and stretching exercises. Some physiotherapy exercises for lower back pain you can do at home are:

• Knee rotation: lying on your back (making sure it has full contact with the floor – no arches), bend your knees and move them from side to side in a windscreen wiper motion. Do this ten times.
• Back extensions: Lay on your stomach and gently press up, extending your arms gradually to a comfortable extent, to extend your lower back. Repeat the movement 10 times slowly.
• Cat/Cow: Start on your hands and knees. Gently curve your back up like a cat, then flatten your mid back. Do this 20 times.
• Foam rolling: using a foam roller under your mid back, with your tailbone on the ground, gently extend your spine backward. Hold for 30-40 seconds and repeat.
• Knee to chest: Lie on your back and gently pull your knees to your chest. Hold for five seconds and release. Repeat this movement up to 10 times.

These physiotherapy exercises for lower back pain will help stretch and strengthen your spine, muscles and tendons.

Book an appointment today for a personalised exercise plan to treat your lower back pain.

 

How The Brisbane Spine Clinic can help

The Brisbane Spine Clinic team includes highly trained and experienced physiotherapists, each with a unique interest area and skillset. Our team regularly supports people to treat and prevent their lower back pain, and we can help you, too.

Book an appointment with one of our highly experienced team members today.

 

Disclaimers:

All information is general and is not intended to be a substitute for professional medical advice. The Brisbane Spine Clinic can consult with you regarding your individual health needs.

 

References:

[1] healthline, Back pain – an overview, https://www.healthdirect.gov.au/back-pain, accessed 10 August 2024.