Physiotherapy Exercises for Back Pain Relief

Introduction

In the hustle and bustle of today's world, maintaining an active lifestyle is essential for managing and overcoming back pain. While it might be tempting to rest extensively, excessive relaxation can increase discomfort.

Instead, adding physiotherapy exercises into your daily routine can help alleviate pain and improve strength and flexibility. This blog highlights the top 12 exercises that can significantly reduce back pain and promote overall back health. 

By performing these exercises regularly, you should start noticing a reduction in pain within two weeks, with most issues resolving in four to six weeks. However, if your pain persists, it’s crucial to consult with a physiotherapist for professional advice and long-term solutions.

Top 12 exercises for back pain relief:

The following exercises are beneficial to a lot of people. Make any necessary position adjustments to ensure comfort. Consult with an expert before your practice. Get in touch with a physiotherapist. 

Try to perform these exercises daily. Start by doing each one a few times to become accustomed to it, then progressively up the amount of times you perform it.  

1. Knees to chest:

Lie on your back, legs bent, feet flat on the floor or bed. Raise one knee and slowly draw it to your chest. Hold the leg in place for five seconds, then relax.

Repeat the exercise on the other knee. Repeat the exercise 5 times on each side.  

2. Deep lunge:

Kneel on the right knee. Position your left leg in front of you and your left foot on the floor. Face forward and raise your back knee. Hold for 5 seconds. Repeat three repetitions and then switch legs. 

3. Half-pushups:

Lie on your front, forearms flat on the bed or floor, elbows bent at your sides. Maintain a straight neck and direct your gaze downward. Slowly push down on your hands and arch your back while keeping your hips on the floor or bed. You should feel a stretch in your abdominal muscles. Hold for 5-10 seconds, then return to the starting position. Build up gradually until you can repeat the workout 10 times. If you can't fully straighten your arms, try arching your back halfway and resting your elbows. 

4. Knee rolls:

Lie on your back, legs bent, feet together. Roll your knees to one side while keeping your shoulders flat on the bed or floor. Hold for 10 seconds. Roll your knees back to the beginning position before repeating on the opposite side. Repeat this exercise three times on each side. 

5. Arching and hollowing:

Assume a hands-and-knees position, with hands under shoulders and knees under hips. Arch your back and let your head drop down. Hold in this position for five seconds.

Return to the starting posture and slowly pull your head up, relaxing your tummy and sticking your bottom out. Hold the position for five seconds and repeat five times.  

6. Lower trunk rotation stretch:

To stretch the lower trunk, keep your back flat and your feet and knees together. Rotate your knees to one side. Repeat with the reverse side. Hold for 30 seconds. Repeat three times per side. Do three sessions every day.

7. Hamstring stretch:

To stretch the hamstrings, support the back of the thigh behind the knee. Begin by bending your knees and straightening them until you feel a comfortable stretch in the back of your thighs. Keep your opposing knee bent and your foot flat on the floor. Hold for 15 seconds. Repeat three times per side. Do three sessions every day.

8. Calf stretch:

To stretch your calf, keep your back leg straight and your heel on the floor, pointing towards the wall. Lean toward the wall until you feel a stretch. Hold for 20 seconds. Repeat four times per side. Do two sessions per day.

9. Wall slides:

To slide along a wall, lean against it and keep your heels a few inches apart. Maintain pelvic tilt and slowly drop your buttocks to the floor. Lower as far as you can while keeping your back flat against the wall. Slowly return to the beginning position, keeping your back flat on the wall. Repeat three times. Do three sessions every day.

10. Prone with arms/legs:

To perform the prone with arms/legs exercise, tighten your abdominals and slowly elevate your straight leg and opposite arm 6-8 inches from the floor. Slowly return to the starting position. Repeat six times per side. Do three sessions every day.

11. Bridging with straight leg raise:

 Begin with one knee bent and the other straight. Maintain a pelvic tilt while elevating your buttocks off the floor. Raise and lower your leg slowly, maintaining a rigid spine. Slowly return to the starting position while maintaining a pelvic bend. Repeat three times for each side. Do two sessions per day. 

12.Piriformis stretch:

Stretch the pelvic region by crossing your legs and placing the affected leg on top. Pull the other knee toward your chest until you feel a comfortable stretch in your buttocks and hips. Hold for fifteen seconds. Repeat three times on each side. Do three sessions every day.

Physiotherapy could be a useful choice if exercising at home alone isn't helping your symptoms because you can receive more individualized guidance and exercises. Once your back pain has improved, it's a good idea to keep up your exercise regimen; this can help lower the likelihood of it returning. Good exercises for your back include yoga, Pilates, swimming, and walking. Choosing an activity you enjoy performing will make it easier for you to remain with it. 

FAQs

1. How can you instantly relieve back pain?

Wrap the ice pack in a small towel to protect your skin. After a few days, switch on the heat. Use a heating pad or warm pack to calm your muscles and promote blood flow to the affected area. You can also try warm baths to help you relax. 

2. How can I avoid lower back pain while sleeping?

If you sleep on your side, pull your legs up slightly toward your chest and place a cushion between them. Flexing your knees and placing a pillow between your legs might help to align your spine, pelvis, and hips. This position relieves pressure on your spine. Alternatively, you might use a full-length body pillow.