Over one in six Australians struggles from mild to severe back pain, most of this throughout the lower back. This pain can be described as tension, stiffness, or discomfort that can make even the simplest tasks such as walking or sitting difficult. Although this pain can be treated through surgery and medication, here at the clinic we recommend a more natural way of treating back pain. Aside from massage and hands on work, physiotherapy is able to recommend suitable exercises and stretches to successfully treat pain. These programs usually require no equipment and can be easily completed at home.
Studies have confirmed that physiotherapy is one of the best ways to reduce these aches and pains especially throughout the lower back. This is because it makes use of muscle strengthening and improving range of motion to better condition the body. As well, physiotherapy is a great way to treat pain and avoid the risks and side effects of surgery.
Some exercises/stretches to ease lower back pain include;
1.The Knee-to-Chest Stretch
Start by laying on your back with your knees bent. Place your hand on your right knee and slowly bring it towards your chest. Hold it for five seconds, then slowly release it. Repeat this with your left leg.
This stretch is a great way to stretch the lower back and hamstrings. This can lead to an increased range of motion.
Laying on your side, keep your forearm and elbow on the floor with your legs and back stretched out. Slowly push up, lifting your hips off of the ground, holding for approximately 30 seconds.
This is a great way to strengthen the back and abdomen and can significantly improve balance.
3. Pelvic Tilt
Laying on your back with your knees bent, tilt your pelvis slightly, holding for around 6 seconds. Repeat by tilting in the opposite direction.
A pelvic tilt will help to strengthen the core and abdomen. Strength in these areas provides great support to the back and can reduce pain.
Although these are only a few suggestions, stretches and exercises that aims to strengthen the core, abdomen and hips are a great way to reduce back pain. These are easy to learn and perform at home. However, we recommend visiting one of our physiotherapists to ensure that form and technique is correct.
For more information, you can contact us on 97933119, or visit out website.