HOW TO GET RELIEF FOR LOW BACK PAIN

HOW TO GET RELIEF FOR LOW BACK PAIN : Relieve for low back pain usually involve series of physiotherapy sessions. Physiotherapy for low back pain usually inovolve physical manipulation of the back muscles. It also include guided therapeutic sessions that strengthen the lower back muscles and the spinal tissues and joints.

The short- and long-term goals of physical therapy for back pain typically include but not limited to the following:

Decrease painful symptoms in the lower back and/or leg

Improve low back function to tolerate daily activities as independently as possible

Increase the spine’s flexibility and improve its range of motion

Formulate a maintenance program to prevent the recurrence of back problems

Exercises that will provide flexibility and strength for the entire kinetic chain—groups of body segments, joints, and muscles that work together to perform body movements.

Physical therapy helps restore the patient’s ability to perform daily activities with little-to-no discomfort. Large-scale studies have shown that physical therapy can provide up to 60% improvement in lower back pain and other symptoms.

4 Categories of Therapeutic Exercises for Back Pain

Therapeutic exercises will be under the guidance of a physical therapist and use a combination of the approaches described below.

1. Core-strengthening exercises

Core exercises improve core muscle strength, reduce lower back pain, and enhance function.

In simple terms, core of the body is the area surrounded by the stomach muscles in front, the spinal and buttock muscles at the back, the lungs or the diaphragm on top, and the muscles of the pelvis and hip at the bottom.

A weak core distributes weight unequally throughout the spine and into the legs, causing back pain or worsening existing back pain. Core-strengthening exercises will help in building strength and endurance in the core muscles, significantly reducing pain and improving functionality in the lower back.

Easy-to-perform core-strengthening exercises to relieve back pain include the pelvic tilt, cat-cow pose, bird dog, high and low planks, crunches, and exercises performed using a Swiss ball (or exercise ball).

2. Lumbar stabilizing exercises

Hamstring stretches promote flexibility and reduce muscle tightness in the low back and legs.

A strong spine needs strong hips and legs to support the lower body, and to walk, bend, and twist effortlessly. Inefficiency of the muscles in the hips and legs can cause spinal instability and pain. Stretching exercises can activate and strengthen these muscles, such as the iliopsoas and hamstrings; improve coordination between the hip and spine; and aid in the transfer of forces across the lower back, pelvis, and legs.

Hip and leg exercises for beginners with lower back pain typically include hamstring stretches, squats, downward dog, planks with leg lifts, and lunges.

3. Aerobic exercises

Aerobic or cardiovascular exercise not only helps maintain a healthy heart but also heals the spinal muscles. Cardiovascular exercise involves synchronized movement in the body, which increases the heart rate, thereby improving circulation, oxygen content within the cells, and energy production in the tissues. Through these mechanisms, the painful spinal muscles respond by becoming less stiff and more mobile.

Simple aerobic exercises for back pain include brisk walking, a stationary bike, and an elliptical trainer. Low-impact aerobic conditioning can be achieved through aquatic exercise. The buoyancy of water supports the body’s weight, reducing stress on the spine and allowing for a greater range of motion.

4. Postural training

Pelvic tilt exercises stretch and strengthen the back, stabilizing the spine.

Supported posture minimizes strain on the body by maintaining a balance of the muscles and bones.

Unsupported posture can result from habit, painful symptoms, or ergonomics at work or home. Specifically in the spine, using incorrect posture can limit the movement of the tendons and muscles, making regular day-to-day movements difficult and painful.

Posture correction exercises aim to stretch and strengthen the back and abdominal muscles and the kinetic chain, which help stabilize the spine.

Common posture correction exercises include calf stretching, seated squats, pelvic tilts, and abdominal strengthening exercises.

Do you want a relief for your low back pain? Are you Thinking about Physiotherapy ? Effective Physiotherapy & Fitness Clinic is the place to be!

Address: No. 2D Ajumgobia (FIA) Close, Kado Estate, Abuja

Phone number: +234 803 436 5055 or +234 811 885 6060

Website: www.effectivephysio.com
Twitter: @effectvphysio
Facebook: EffectivePhysiotherapyClinic