5 Physiotherapy Exercises To Relieve Back Pain

What you need to know:

How can physiotherapy help relieve back pain?
5 Proven physiotherapy exercises to help with back pain

How can physiotherapy help relieve back pain?

The back is a highly complex system of multiple interlocking elements like the vertebrae, facet joints, discs, muscles, and ligaments. So, back pain, whether acute or chronic, can have a profound impact on your lifestyle. Hence, physiotherapy for back pain is a must right from the early stages and not just when it starts affecting your quality of life. Physiotherapy for back pain helps you deal with sprains, spasms, weakness, and tears. It improves postural stability by strengthening the muscles and rectifying imbalances.

5 Proven physiotherapy exercises to help with back pain

Physiotherapy for back pain can improve the condition of joints, soft tissues, and palpating muscles. It not only focuses on the site of pain but also the connecting muscles and ligaments. Here are 5 proven physiotherapy exercises for back pain:

Knee to Chest

backpain 1_Activ Living Community

Lie flat on the ground and pull the feet towards your glutes to bend the knees. Grab one leg and pull the knee to your chest. Hold it to a count of 5. The other foot should be firmly planted on the ground or you could straighten that leg, whichever feels better for the back. Do 5 repetitions for each leg.

Bridging

Lie flat on your back and pull your feet towards the glutes to bend the knees. Tighten your core and raise your hips off the ground in line with the shoulders and knees. Hold to a count of 5 and repeat 5 times.

Cross Stretching

Lie flat on the ground with the knees bent and joint. Stabilize your core and slowly rotate both your knees to one side. Stop before it starts hurting. Hold this position to a count of 5 and repeat 5 times. Do the same on the other side.

Wedge Lying

This is a simple move that requires a wedge cushion. Find a spot where you can lie on the wedge cushion on your stomach. Lie there with your arms in their natural position, on the outside. Have a book in your hands so you can spend the time reading a book. Do it whenever you can during the day.

Cat and Camel Exercises

backpain 2_Activ Living Community

Get down on your palms and knees, to a quadruped position, like you’re playing a horse to a kid. Your knees will be below your glutes, and your palms below your shoulders. Tighten your core and raise your belly upwards, like you’re trying to touch the ceiling with your belly button. Hold to a count of 5. Now bring your belly down towards the ground like you’re trying to touch the ground with your belly button. Hold to a count of 5. Repeat this back-and-forth motion with 5 repetitions for each position.

Physiotherapy for back pain aims to balance the spine’s movement through corrective and strengthening exercises, as well as treating injuries and imbalances that contribute to the pain.

Stay tuned to the Activ Living Community. Keep up to date with the latest health tips and trends through expert videos, podcasts, articles, and much more on nutrition, fitness, mindfulness, and lifestyle conditions like Asthma, Blood Pressure, Cholesterol, and Diabetes. Activ Living ke saath sahi sehat ki shuruat ABHI karo.

You may also be interested in the following blogs: