10 Physiotherapy Exercises for Lower Back Pain

Lower back pain is one of the most common types of pain, affecting millions of people worldwide. It can be caused by a variety of factors, such as poor posture, muscle strain, or even stress. Fortunately, physiotherapy exercises can help alleviate lower back pain by strengthening muscles, improving flexibility, and reducing tension. In this blog, we will know the best physiotherapy exercises for lower back pain. Also, we will look at the common causes of lower back pain that can help you understand how to prevent and manage it and some additional tips to manage lower back pain.

Common Causes of Lower Back Pain

Common causes of lower back pain include:

• Poor Posture
• Muscle Strain
• Herniated Disc
• Sciatica
• Degenerative Disc Disease
• Arthritis
• Sedentary Lifestyle
• Stress

Why Exercise Helps with Lower Back Pain

Before diving into the exercises, it’s important to understand how they help. Physiotherapy exercises for lower back pain focus on the following:

• Strengthening muscles: Strong muscles support the spine and reduce strain on the lower back.
• Improving flexibility: Stiff muscles can contribute to pain. Stretching helps maintain flexibility.
• Posture correction: Correcting posture reduces stress on the spine.
• Enhancing circulation: Proper blood flow helps with healing and pain relief.

Top 10 Physiotherapy Exercises for Lower Back Pain At Home

Below are 10 common exercises recommended by physiotherapists to manage and prevent lower back pain. Always consult your physiotherapist before starting any new exercise routine, especially if your pain is severe.

1. Cat-Cow Stretch

How it helps: Improves flexibility of the spine and relieves tension in the back.

How to do it:

• Start on your hands and knees in a tabletop position.
• Inhale as you arch your back (cow position) and exhale as you round your back (cat position).
• Repeat 10-15 times, moving slowly with your breath.

2. Child’s Pose

How it helps: It stretches the lower back and relieves tension.

How to do it:

• Start on your hands and knees.
• Sit your hips back towards your heels, reaching your arms forward.
• Hold for 20-30 seconds, and repeat 3-5 times.

3. Pelvic Tilts

How it helps: Strengthens the muscles of the lower back and abdominal area.

How to do it:

• Lie on your back with your knees bent and feet flat on the floor.
• Tighten your abdominal muscles and push your lower back into the floor.
• Hold for 5 seconds, then relax. Repeat 10-15 times.

4. Bridge Exercise

How it helps: Strengthens the glutes, core, and lower back muscles.

How to do it:

• Lie on your back with your knees bent and feet flat on the floor.
• Lift your hips towards the ceiling, squeezing your glutes.
• Hold for 5 seconds, then lower back down. Repeat 10-15 times.

5. Knee-to-Chest Stretch

How it helps: Stretches the lower back and glutes.

How to do it:

• Lie on your back with your knees bent.
• Bring one knee toward your chest, holding it with both hands.
• Hold for 20-30 seconds, then switch legs. Repeat 3 times per leg.

6. Cobra Stretch

How it helps: It stretches the spine and relieves tightness in the lower back.

How to do it:

• Lie face down with your hands placed on the floor beneath your shoulders.
• Gently press up, lifting your chest off the floor while keeping your elbows slightly bent.
• Hold for 20-30 seconds, and repeat 2-3 times.

7. Bird-Dog Exercise

How it helps: Improves stability and strengthens the lower back, core, and glutes.

How to do it:

• Start on your hands and knees in a tabletop position.
• Extend your right arm forward and your left leg back at the same time.
• Hold for 5 seconds, then switch sides. Repeat 10-15 times per side.

8. Seated Forward Bend

How it helps: Stretches the hamstrings and lower back.

How to do it:

• Sit on the floor with your legs straight in front of you.
• Reach forward towards your toes, keeping your back straight.
• Hold for 20-30 seconds and repeat 2-3 times.

9. Wall Sits

How it helps: Strengthens the muscles in the lower back, thighs, and hips.

How to do it:

• Stand with your back against a wall and slide down into a seated position.
• Hold for 20-30 seconds, then slowly rise back up. Repeat 5-10 times.

10. Standing Hamstring Stretch

How it helps: It stretches the hamstrings and relieves tension in the lower back.

How to do it:

• Stand with your feet hip width apart.
• Slowly bend forward at the hips, reaching towards your toes.
• Hold for 20-30 seconds and repeat 2-3 times.

Tips for Effective Lower Back Pain Relief

While exercises are essential, a few additional tips can help with overall back care:

• Warm-up before exercise: Gentle movements or stretches can help prepare your muscles for exercise.
• Maintain proper posture: Pay attention to your posture when sitting, standing, and walking to avoid unnecessary strain.
• Take regular breaks: If sitting for long periods, take breaks to stand and stretch.
• Use supportive footwear: Good shoes help support your lower back.

Additional Tips for Managing Lower Back Pain

Aside from these exercises, here are a few lifestyle changes that can help manage lower back pain:

• Maintain good posture: Pay attention to your posture while sitting, standing, or walking to prevent strain on your back.
• Strengthen your core: A strong core helps support your spine and reduces the risk of back pain.
• Stay active: Regular physical activity can help maintain muscle strength and flexibility, preventing future injuries.
• Use proper lifting techniques: Bend your knees and use your legs, not your back, to lift heavy objects.
• Manage stress: Stress can cause muscle tension, so practice relaxation techniques like deep breathing or yoga.

When to Seek Professional Help

While exercises can be effective for most people, it’s important to seek professional help if:

• Your pain is severe or worsening.
• You experience numbness or tingling in your legs.
• You have difficulty walking or standing.

A physiotherapist or healthcare professional can help customise exercises for your specific needs.

Conclusion

To manage and prevent lower back pain, incorporating these 10 physiotherapy exercises for lower back pain at home as your routine can be highly effective:

1. Cat-Cow Stretch
2. Child’s Pose
3. Pelvic Tilts
4. Bridge Exercise
5. Knee-to-Chest Stretch
6. Cobra Stretch
7. Bird-Dog Exercise
8. Seated Forward Bend
9. Wall Sits
10. Standing Hamstring Stretch

These exercises, along with proper posture and lifestyle adjustments, can help alleviate pain and improve overall spinal health. Always consult a physiotherapist before starting any new exercise program to ensure it’s suitable for your specific needs.