Lower Back Pain Exercises and Support that not only addresses the symptoms but the causes!

Lower back pain is the most common injury we see in clinic and its causes are extensive. Most of us will experience lower back pain at some stage in our life, and this can range from mild to debilitating. Thankfully, there are some simple exercises that can help relieve lower back pain, as well as prevent it from developing. These exercises are a guide only and may not help some patients. If you are looking for individually prescribed exercises to help get on top of your lower back pain, book in with one of our physiotherapists today.

Lower back pain symptoms.

There are many different causes of lower back pain. Some are mild and easily corrected. These include weakness, stiffness and tension in the muscles and tendons around the spine.

Other people will experience problems with the nerves around the region, such as a pinched nerve or sciatica. Then there are different spinal issues, such as slipped discs, herniated discs, fractures and scoliosis.    

Trunk Rotation Exercise with feet on floor - Lower back pain exercises and support to address symptoms and causes
childs pose - Lower back pain exercises and support to address symptoms and causes

Choosing the right lower back pain exercises for your condition.

There are two different types of active, aerobic exercise that you can try to improve these back-pain issues. They are stretching exercises and strengthening exercises.

Lower back stretches:

Some back problems are the result of poor flexibility in the spine and tension in the muscles. They don’t allow for much freedom of movement, which then leads to problems when we overreach or bend too far.    

Back strengthening exercises: 

On other cases, pain and discomfort can come from weaknesses in the muscles around the spine. That could be back muscles, pelvic muscles or abdominal muscles.

There are exercises that you can try here to improve back pain. However, many physiotherapists say that it is better to simply engage in more physical exercise.    

5 simple lower back stretches that you can try at home.

1) The trunk rotation.

Here you lie down on a mat with back flat and knees bent. Rotate your legs toward the floor to your left to stretch the hips, spine and pelvis. Hold the pose and switch sides. Where possible, try to hold your knees as close to the floor as you can.   

Trunk Rotation Exercise with feet on floor - Lower back pain exercises and support to address symptoms and causes

2) Child's pose.

This is a common pose for relaxation in yoga. It stretches out the spine while relaxing the back muscles. Start on all fours and then sit back on your legs while reaching your arms forward. Try and lengthen the spine as much as possible.

childs pose - Lower back pain exercises and support to address symptoms and causes

3) Cat-cow back stretch.

This stretch is perhaps the simplest of them all. You can remain on all fours the entire time. The only movement comes in the arching of the spine. The cat part comes when you arch your back down and raise your chest. After holding this for a few seconds, reverse the pose to arch the back up and face the mat.

cat cow stretch - Lower back pain exercises and support to address symptoms and causes

4) Hamstring stretch.

It is easy to forget that so many back-pain issues stem from the legs. Sit cross-legged on the mat and stretch out a leg in front of you. Reach forward and try to touch the toes. Hold it for 10 seconds and then switch legs.   

seated hamstring stretch 1 - Lower back pain exercises and support to address symptoms and causes

5) Hip flexor stretch

Start by kneeling on the mat. Stretch one leg out behind you while leaning forward on the bent knee. This should stretch out the thigh muscles while loosening the hips.

Kneeling Hip Flexor Stretch - Lower back pain exercises and support to address symptoms and causes

When to turn to a physiotherapist for lower back pain problems.

Patients will often require other types of exercises that are not shown here. These include strengthening exercises for their core, hip and leg muscles, as well as aerobic exercises to improve cardiovascular fitness. Our physiotherapists can demonstrate these exercises for you and ensure you are performing them with correct technique. They will work with you to choose appropriate exercises that you will enjoy doing. Exercises are one of the most effective ways to reduce lower back pain – try these exercises and contact us if you would like to see one of our physiotherapists for further guidance.

Why choose Graceville Physio for lower back pain physiotherapy? 

Our physiotherapists are highly trained to handle a range of different problems related to back health. They can diagnose problems and create effective, tailor-made plans that go much further than an internet how-to guide.

Above all that, they are specialised in pain removal, rather than pain relief. Their sessions won’t merely reduce the pain short-term. Instead, these pain slayers can treat the underlying cause of the pain and provide a better chance of recovery.   

If you are in need of back pain relief in the Brisbane area, Graceville Physio can help. Contact us today to learn more and make a booking.

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