Lower back pain is one of the most common physical complaints experienced by adults. It is a discomfort felt caused by a variety of factors such as poor posture, muscle strains, herniated discs, arthritis, and nerve compression.
The severity and duration of lower back pain can vary depending on the cause. It can range from mild and occasional discomfort to chronic pain that affects daily activities.
Risk factors include ageing, poor physical condition, being overweight or obese, and a sedentary lifestyle.
Over-the-counter pain relievers, physiotherapy, and exercises to strengthen the back supporting core muscles are all available as treatments. Surgery may be required in extreme situations.
It is important to seek medical attention if the pain is accompanied by other symptoms such as numbness or tingling, weakness in the legs, or loss of bladder or bowel control.
Here are some exercises to relief your back pain at home!
Types of Lower Back Pain
There are different types of lower back pain, and each type is caused by different factors.
One of the most common types of lower back pain is mechanical back pain, which occurs due to muscle strains, ligament sprains, and other mechanical problems.
Another type of lower back pain is herniated disc pain, which happens when the soft cushion-like disc between the vertebral bones ruptures.
Sciatica pain is another type of lower back pain characterised by a sharp pain that extends from the lower back down the leg.
Facet syndrome is yet another type of lower back pain that results from problems with the facet joints located at the back of the spine.
Other types of lower back pain include spinal stenosis pain, which results from a narrowing of the spinal canal, and degenerative disc disease pain, which happens due to wear and tear of the spinal disc over time.
It's important to identify the type of lower back pain so that proper treatment can be administered by health professionals such as our physiotherapists.
Benefits of Exercise for Lower Back Pain
Lower back pain can be a frustrating and debilitating condition to live with.
However, regular exercise is an effective way to manage symptoms and prevent future episodes.
Incorporating low-impact activities such as walking, yoga or swimming can help to strengthen the muscles in the core and back, providing better support for the spine and reducing the risk of reinjury.
Exercise also aids in improving flexibility and range of motion, which can alleviate stiffness and reduce discomfort.
Additionally, physical activity stimulates the release of endorphins, which are natural painkillers that can help to alleviate symptoms.
Exercise has also been found to improve overall physical and mental well-being, reducing the risk of depression and anxiety, which are common in individuals with chronic pain conditions.
Overall, incorporating regular exercise into your routine is an essential step towards managing lower back pain and improving both physical and mental health.
3 Best Exercises for Lower Back Pain
Here are three of the best exercises:
1. Glute Bridge Exercise
The pelvic tilt is an exercise that involves tilting the pelvis forwards or backwards in order to engage the core muscles. It is great for strengthening the core muscles and can help to alleviate lower back pain, improve posture, and increase flexibility in the hips. - strengthens and stretches the lower back muscles.
glute bridge Method
Lie on your back with your knees bent and feet flat on the ground
Take a deep breath in and as you exhale, press your lower back into the floor and tilt your pelvis upwards.
Hold for a few seconds and then release, allowing your lower back to arch slightly off the floor.
Repeat this movement for several repetitions, taking care not to strain your neck or shoulders.
TIP: As you become more comfortable with the movement, you can add additional variations to the exercise such as adding a band, lifting one leg or adding a small pelvic thrust at the top of the movement.
2. Cat-Cow Exercise
The Cat-cow stretch is a great way to loosen up your spine and relieve tension in your lower back. It is also a great way to warm up before exercise or to practise when you need a quick break from sitting at a desk all day - loosening tight muscles and improving flexibility.
Cat-Cow Method
Start on your hands and knees with your wrists directly under your shoulders and your knees under your hips.
Inhale and arch your back, lowering your belly towards the floor and lifting your head towards the ceiling. This is the cow position.
As you exhale, round your spine and tuck your chin to your chest. This is the cat position.
Repeat this movement, inhaling into the cow and exhaling into the cat, for about 5-10 breaths.
TIP: Remember to move slowly and focus on your breath. This stretch can also be modified by adding some movement to the hips, such as circling them around.
3. Bird Dog Exercise
The Bird Dog exercise helps to strengthen your core muscles, improve your balance, and enhance your posture.
Bird Dog Method
Start in a tabletop position with your hands and knees on the ground.
Make sure your wrists are directly under your shoulders and your knees are directly under your hips.
Take a deep breath in and engage your core muscles by drawing your belly button towards your spine.
Slowly extend your right leg straight behind you while simultaneously raising your left arm straight in front of you. Make sure to keep your hips level and your back straight.
Hold this position and take a deep breath in.
Exhale and slowly bring your right knee and left arm back to starting position. Repeat on the opposite side, extending your left leg and raising your right arm. Perform 10 to 12 repetitions on each side.
TIP: It is important to maintain proper form and breathe throughout the exercise.
While these exercises can be done at home, it is important to consult a doctor or have a chat with our physiotherapists before starting any new exercise routine. With time and consistency, these exercises can help alleviate lower back pain and improve overall back health.