Lower back pain? Try these 4 physiotherapist-recommended moves!
Lower back pain is a common issue that can affect many people across various ages and lifestyles. In fact, eight out of ten people will experience at least one episode of lower back pain throughout their lifetime! So, it’s important to address the cause and even prevent it from occurring in the first place. Finding relief is essential for maintaining overall well-being and quality of life. While these exercises may provide relief, it's crucial to note that persistent or severe pain requires professional evaluation by a qualified health expert.
Understanding the lower back
The lower back, comprised of 5 lumbar vertebrae, is a very strong, mobile and flexible part of the body. Various factors can cause muscle strain or joint stiffness which may lead to pain, however the spine is a stronger unit than commonly thought and “damage” does not happen easily. Generally speaking, the stronger your “core” muscles are, the less likely pain will occur. Now when we use the word “core”, this is MUCH MORE than just abdominals. The “core” also consists of the pelvic floor, diaphragm, pelvic and gluteal muscles as well as spinal muscles.
The Power of Movement:
Regular mobility and exercise is key to managing and preventing lower back pain. It's crucial to incorporate gentle exercises into your routine to strengthen and enhance overall spinal health.
Here are four fantastic movements targeted at easing lower back discomfort:
1. Cat-cow
This mobilising sequence involves arching and rounding the back alternately. Start on your hands and knees, inhaling as you arch your back (the cow pose), and exhaling as you round your spine (the cat pose). Repeat this movement slowly, syncing it with your breath for a soothing movement.
2. Child's pose
This restful pose gently stretches the lower back and hips. Kneel on the floor, then sit back on your heels, reaching your arms forward and lowering your chest towards the ground. Focus on breathing deeply and allowing your body to relax.
3. Knees to chest
Lying on your back, bring your knees towards your chest, hugging them gently. This movement helps to stretch the lower back muscles and alleviate tension. Hold this position for a few breaths and release slowly.
4. Pelvic tilting
While lying on your back with knees bent, gently tilt your pelvis backward and forward. Imagine that there is a string attached to your tailbone and it’s being pulled towards your feet. As the tailbone draws away, this will flatten your lower back. Then reverse the movement, arching your lower back gently as you press your tailbone into the mat. This movement helps strengthen and stabilizes the hips and lower back.
Important Reminders:
Some of these exercises might be initially sore, but with repetition, pain should reduce. If you can only manage a small movement, that is fine. Increase the movement as comfort allows.
Listen to Your Body: Avoid pushing through pain. If any movement exacerbates discomfort, stop immediately.
Consult a Professional: If these exercises do not alleviate the pain or if the discomfort worsens, it's crucial to seek guidance from a qualified healthcare professional, such as a physiotherapist.
Stay Consistent: Incorporating these movements into your daily routine can aid in preventing and managing lower back pain. Consistency is key to experiencing lasting benefits.
Most lower back pain is straight forward to alleviate Often, targeted movements can help alleviate discomfort and prevent future issues.
Lower back pain can impact daily life but should not be ongoing or cause fear of movement. Incorporating gentle movements like those above can offer relief and aid in preventing future discomfort. Remember, while these exercises are beneficial, seeking professional guidance for persistent or severe pain is crucial for proper assessment and tailored treatment.
By prioritizing movement and listening to your body, you can take proactive steps towards alleviating lower back pain and improving your overall well-being.
