5 Effective Physiotherapy Exercises to Relieve Lower Back Pain

Lower back pain is one of the most common conditions that affects millions of people across the globe. A recent study by the Lancet Rheumatology shows 87.5 million Indians suffering from lower back pain (LBP). However, the number is constantly increasing as more people are involved in desk jobs which mostly affects the back. Not only a stationary job but obesity is also an underlying issue of LBP. Some common causes may occur because of poor posture, strained muscles, or even an underlying health issue.

Healyos realizes how lower back pain is affecting your daily routine and is dedicated to helping you seek effective solutions. One of the best treatments for lower back pain is physiotherapy. The following blog discusses detailed information on lower back pain and introduces five effective physiotherapy exercises to help alleviate the symptoms.

What is Lower Back Pain?

Lower back pain describes discomfort or pain in the lower part of the spine. The pain can range from a dull ache to sharp, stabbing pain, and the problem can cause so much interference that it hinders daily activities.

A few Causes of Lower Back Pain include-

• Poor posture
• Muscle strain or torn ligament
• Herniated or slipped discs
• Arthritis
• Osteoporosis

Some Symptoms that might occur due to lower back pain are-

• Constant aching or stiffness along the lower back
• Sciatica – sharp pain running down the leg
• Difficulty standing up straight or moving
• Muscle spasms
• Pain increases with prolonged sitting or standing

When to See a Doctor?

You need to consult a doctor if:

• The pain is too sharp and it does not relieve with rest.
• You are experiencing tingling or numbness in your legs.
• Your pain is accompanied by fever or unexplained weight loss.
• You are having issues controlling your bowel or bladder functions

Diagnosis of Lower back pain-

Diagnosis for lower back pain will involve a comprehensive physical examination by your doctor. The doctor will do a thorough physical examination, understand the case history and possibly suggest imaging tests such as X-ray, MRI, CT scan, etc. to get a better understanding of the cause.

It is necessary to treat Lower Back Pain with a session of physiotherapy. Mentioned below are five such effective exercises suggested by experts at Healyos that will help in easing Lower Back Pain:

1. Pelvic Tilts

How to Do It:

1. Lie on your back with your knees bent and with your feet on the floor.
2. Engage your abdominals and press your lower back into the floor.
3. Hold for a few seconds, then release.
4. Repeat 10-15 times.

Benefits of the Pelvic Tilts exercise:

Pelvic tilts help strengthen the abdominal muscles and lessen pressure on the lower back.

2. Cat-Camel Stretch

How to Do It:

1. Begin by starting on your hands and knees.
2. Arch your back towards the ceiling, then lower it towards the floor.
3. Slowly move into and out of the positions, holding each for a few seconds.
4. Do 10-15 repetitions.

Benefits of the Cat-Camel exercise:

This stretch loosens the lower back muscles and relieves some tension.

3. Bridge Exercise

How to Do It:

– Lie on your back; bend your knees with your feet flat on the floor.

– Lift your hips up towards the ceiling while keeping your shoulders on the floor.

– Hold for a few seconds, then lower your hips down.

– Do 10-15 reps.

Benefits of the Bridge exercise:

 This bridge exercise works on the glutes and the muscles of the lower back that provide stability and decrease pain.

4. Child’s Pose

How to Do It:

– Start on your hands and knees.

– Sit back onto your heels while extending your arms forward.

– Hold for 20-30 seconds, then return to the starting position.

– Repeat 3-5 times.

Benefits of Child Pose Exercise:

Child’s Pose is a gentle stretch for the lower back, easing tension.

Image: Add relevant image associated with the exercise

5. Seated Forward Bend

How to Do It:

• Sit on the floor with your legs straight out to your sides in front of you.
• Lean forward at your hips slowly, reaching toward your toes.
• Hold 20-30 seconds then sit back up.
• Repeat 3-5 times.

Benefits of the Seated Forward Bend exercise:

This exercise stretches one’s hamstrings and lower back, thus improving flexibility and reducing pain in the lower back.

How does Healyos help in treating Lower Back Pain?

Healyos offers a comprehensive treatment package that our experts personalize following consultation. Our Physiotherapy services incorporate individualized exercise programs, manual therapy, education on proper body mechanics for preventing future injuries, and rehabilitation services for ensuring a complete recovery.

Lower back pain can cut big time into the quality of your life, although by proper treatment and some exercises, you can try and reduce your symptoms. Physiotherapy is one of the most effective yet non-invasive ways of treating lower back pain. The above-mentioned exercises are a good starting point. For personalized care, you need a comprehensive treatment plan. Get started with Healyos team. Our experienced physiotherapists will help you every step of the way toward pain-free living.

Get in touch for any information related to the treatment of lower back pain at Healyos clinics in Kharadi or Aundh, Pune, or else avail our services for home physiotherapy. We are here to help you take the smooth road to living without pain.

Book an appointment with our Physio specialists now.