Effective physiotherapy exercises in reducing chronic low back pain
Living with chronic back pain is not easy. Being in pain of any sort can drain you physically and emotionally, but, back pain also restricts your movements, making it difficult to live any semblance of normal life.
That’s why it’s important to evaluate any pain reduction method on offer, if it can help then you should use it.
It’s worth noting that not all treatments work for everyone. However, research suggests that physiotherapy can be beneficial when dealing with back pain.
Of course, you’ll need to use a reputable and licensed professionals, such as this Physio in Erskineville.
The Power of Physiotherapy
One of the most important things when dealing with back pain is to keep moving. If you don’t the muscles are likely to relax and be less able to support you when you do move. This will result in tense muscles that cause an increased level of pain, rather than making it better.
In an ideal world, you’ll be exercising daily to help reduce and even eliminate the back pain.
However, it’s not usually an ideal world, which means that any form of movement can help. That’s where the physiotherapist steps in. They will provide you with a range of exercises that gently stretch your back and build your core without stressing it.
This is not an instant fix, it will take time for your back pain to diminish but, in the long term, it will be much easier to deal with your pain and you may even eliminate it completely.
Choosing the Right Exercises
In all cases, you should be guided by your physiotherapist as to what is best for you. But, you should also be aware of your own body, a little tension and pain are acceptable, but increasing your current level of pain is not. It’s essential that you take the process slowly.
- The Back Stretch
For this one, you simply lie on your back and place your hands interlinked behind your head. Bend your knees, keeping the lower one on the floor and the other directly on top of it. Then roll your knees from one side to the other, alternating which knee touches the floor.
Keep your back on the floor.
- Deep Lunge
This is a basic lunge with a fancy title! Place one foot just in front of you flat on the floor. Drop the other leg out behind you until your knee is touching the floor. Now simply push upwards to lift that knee off the floor and hold for 3-5 seconds.
Repeat several times and then switch legs.
- Knees To Chest
This is as simple as it sounds, lie on your back with your legs stretching away from you. Then bend your knees while lifting your legs. The aim is to get the knees as close to your chest as possible.
- Half Press-Up
This is a great one at stretching your lower back. Simply lie down on your front and place your hands just in front of your shoulders. You then push your body upwards, keeping your waist on the floor.
The aim is to get your arms straight although it may take several attempts to do this.
As always, proceed slowly when trying new exercises and stop if you are in pain, slower will definitely give you better results.
