Back pain is a common health issue in adults. In many cases, back pain is mild and resolves itself. But if you have chronic back pain, it can impair your quality of life. Back pain can radiate to buttocks, abdomen, and legs.
Talk to your physiotherapist if the pain persists for weeks and you experience numbness in the legs.
Back Pain Causes
Common back issues that many people struggle with, without even knowing, are:
- Weakness
- Obesity
- Muscle or Ligament Strain
- Joint Dysfunction
- Skeletal Abnormalities
- Disc Diseases
- Age-related Factors
Back Pain Treatment
Physiotherapy is the first-line approach to treat recurring back pain, as invasive procedures and medications carry multiple risks. Other options include:
- Medications to relieve pain and inflammation
- Cold packs to relieve back pain and hot packs to increase blood flow
- Lifestyle changes like regular exercise, sleep, healthy diet, and quitting smoking
Back Pain Prevention
You can prevent back pain through specific lifestyle interventions like:
- Performing regular exercise that keeps your back muscles strong
- Consume a healthy diet that includes enough calcium and vitamin D and nutrients that make your spine strong
- Maintain a healthy weight, as being overweight can put unnecessary strain on your back
- Practice good posture and support your back while sitting or standing
- Avoid lifting heavy items as it strains your back muscle
Physiotherapy Exercises for Back Pain
Maintaining good posture is essential while performing physiotherapy exercises for lower back pain. Proper posture helps to relieve pressure from the spine and other joints in the body, reducing back pain.
6 Common Exercises to Help with Back Pain
Hamstring Stretch
- Lie on your back and pull an exercise band around one of your feet
- Lift that leg as far in the air as you can
- Hold the position for thirty seconds, then return your leg to the resting position
- Repeat five times with each leg
Trunk Rotation
- Lie on your back and twist your knees to make them level with each other
- Bring your arms out to your sides, then lift only your hips so that you lean toward one side
- Hold that position for ten seconds, then pivot back to a neutral position and touch your knee to the ground
- Repeat with each side
Chair Stretch
- Sit in a comfortable chair while keeping your back straight and shoulders down
- Then slowly push your hips forward as far as you can while pulling your shoulders down
Dead Bug
- Lie on your back with your arms straight and palms facing up
- Then raise your legs and arms to the side, bringing your hands and feet together
Spine Curls
- Lie on your back and bend your knees
- Pull in your lower tummy muscles so that you feel the tilt of the pelvis and flatten your lower back
- Slowly lift off before coming up to form a straight line
- Maintain this position for ten seconds before slowly rolling down
- Repeat the process ten times
Knee-to-Chest Stretch
- Lie flat on your back
- Bend your knees and bring them to your chest.
- Wrap your hands around your knees and pull them towards your chest till you feel a stretch in your back and buttocks
- Hold this for 30 seconds, then relax and repeat for 2 to 3 times
