Low back pain is a common condition that can be caused by a variety of factors, including muscle strain, poor posture, herniated discs, or underlying medical conditions.
Low back pain can often be alleviated or prevented with specific exercises that strengthen the muscles supporting the spine and improve flexibility.
At Revolve Physiotherapy we offer personalized treatment plans that are tailored to each individual’s needs and goals. Also, we will provide exercises to improve range of motion, strength training, balance, coordination exercises and pain management techniques.
Tips for Exercising with Low Back Pain:
- Warm-up: Always start with a gentle warm-up, such as walking or light stretching.
- Form: Focus on maintaining proper form to avoid further injury.
- Consistency: Perform these exercises regularly, but listen to your body and avoid any movements that cause pain.
- Consultation: If you have severe or persistent back pain, consult a healthcare professional before starting any new exercise regimen.
Here are some effective exercises for managing low back pain:
Cat-Cow Stretch
- Start Position: On your hands and knees, with your hands directly under your shoulders and your knees under your hips.
- Movement: Inhale and arch your back (cow position), lifting your head and tailbone. Exhale and round your back (cat position), tucking your chin and tailbone. Repeat 10-15 times.
Bridges
- Start Position: Lie on your back with your knees bent and feet flat on the floor, arms at your sides.
- Movement: Lift your hips towards the ceiling, squeezing your glutes, and hold for a few seconds. Lower your hips back to the floor. Repeat 10-15 times.
Bird Dog
- Start Position: On your hands and knees, with your hands under your shoulders and knees under your hips.
- Movement: Extend one arm forward and the opposite leg backward, keeping your back straight. Hold for a few seconds, then return to the starting position. Switch sides. Repeat 10-15 times per side.
Deep Lunges
- Starting Position: Stand tall with your feet hip-width apart. Engage your core and keep your back straight.
- Movement: Take a large step forward with one foot, keeping your weight balanced evenly between both feet. Bend both knees to lower your hips towards the ground. Push through the heel of your front foot to return to the starting position.
Back Extension
- Starting Position: Lie on a mat on your stomach and straighten your legs behind you. Place your elbows on the ground and slide your shoulders down.
- Movement: Lift your upper back, pressing your hips into the mat. Keep your head and neck neutral. Hold for 30 seconds. Lower to starting position. Complete 3 sets.
Regularly performing these exercises can help alleviate low back pain by strengthening core muscles, improving flexibility, and promoting better posture.
Managing low back pain often requires a combination of self-care measures, lifestyle changes, and professional treatments. If your pain persists or worsens, seeking medical advice is crucial to prevent further complications and develop an effective treatment plan.
At Revolve Physiotherapy, we will work with you to develop an individualized treatment plan based on your specific needs. Certainly, the best choice in Milton. Call us 905 864.8181 and talk with our team!