Lower back pain is a common problem that affects many people at some point in their lives. It can be caused by a variety of factors such as poor posture, muscle imbalances, and injury. Physiotherapy exercises can be an effective way to alleviate lower back pain and improve overall function. In this blog post, we will discuss a few effective physiotherapy exercises for lower back pain relief.
- Pelvic Tilts: Pelvic tilts are a great exercise for strengthening the muscles in your lower back and core. To perform this exercise, start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips. Slowly arch your back and tilt your pelvis towards the ceiling, then release and return to the starting position. Repeat this exercise 10-15 times.
- Cat-Cow Stretch: This stretch is also performed on your hands and knees and helps to loosen up tight muscles in your lower back. Start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips. As you inhale, lift your head and tailbone towards the ceiling and arch your back. As you exhale, round your spine and tuck your head and tailbone towards your knees. Repeat this stretch 10-15 times.
- Hamstring Stretch: Tight hamstrings can contribute to lower back pain. To stretch your hamstrings, sit on the floor with both legs straight out in front of you. Slowly reach forward and try to touch your toes. Hold this stretch for 15-30 seconds and repeat on the other leg.
- Knee-to-Chest Stretch: This stretch helps to stretch the muscles in your lower back and hips. Lie on your back with your knees bent and feet on the floor. Slowly bring one knee up towards your chest and hold it with both hands. Hold this stretch for 15-30 seconds and repeat on the other leg.
- Planks: Planks are a great exercise for strengthening your core and lower back. To perform a plank, start on your hands and toes with your wrists directly under your shoulders and your body in a straight line. Hold this position for 15-30 seconds and repeat 2-3 times.
Conclusion: Lower back pain can be debilitating and can impact your daily life. Physiotherapy exercises can be an effective way to alleviate pain and improve overall function. The exercises discussed in this blog post are designed to help strengthen the muscles in your lower back and core, and to alleviate pain. Always check with your physiotherapist or doctor before starting any new exercise program.
Thank you for reading,
Anthony Grande
Registered Physiotherapist
Bsc PT
