Low back pain is a common cause for the visits to the physiotherapist.
It is mainly painful condition in the lower portion of the spine.It is also known as lumbago.
Most low back pains are the result of injury to a muscle (strain), or ligament (sprain).The common causes include improper lifting,poor posture,lack of regular exercise,a fracture or ruptured disc, arthiritis etc.
Acute back pain can last for few days to few weeks. While, chronic pain last longer than three months.
Lower back pain is seen commonly in ages between 30 to 50 years.
With age there are changes occurring in the body mechanics,as you grow older there's a reduction in the fluid content in between the vertebrae of the spine.
This means the disc in the spine experiences pain more easily.Therefore, there is a loss of muscle tone , which makes the back more prone to injury.
That is why strengthening your low back muscles and maintaining good body mechanics helps to prevent low back pain.
What are the causes of lower back pain?
Strains
The muscles of the lower back can tear or stretch due to excess activity.
Symptoms can be back pain, muscle stiffness in the lower back as well as mucsle spasm.
Disc injury
Discs in the back are prone to injury.This risk increases with age,the outside of disc can tear or herniate.
The herniated disc also know as slip disc,occurs when the cartilage sorrounding the disc pushes against the nerve roots or spinal cord.
The cushion that sits between the spinal vertebrae extends outside it's normal position.
This can result in the compression of the nerve roots.Disc injury occurs mainly after lifting heavy objects or sudden twisting the back.
Unlike back strain,pain of disc injury usually lasts for more than 72 hours.
Spinal Stenosis
Spinal stenosis is when the spinal column narrows, putting pressure on the spinal cord and spinal nerves.
Spinal stenosis is most commonly due to degeneration of the discs between the vertebrae. The result is compression of the nerve roots or spinal cord by bony spurs or soft tissues, such as discs.
Pressure on the spinal nerves causes symptoms such as:
- Numbness
- Cramping
- Weakness
Abnormal Spine Curvature
Scoliosis, kyphosis, and lordosis are all conditions that cause abnormal curvatures in the spine.
These are congenital conditions that are usually first diagnosed during childhood or adolescence. The abnormal curvature causes pain and poor posture because it places pressure on:
- Muscles
- Tendon
- Ligaments
- Vertebrae
Other conditions
There are number of other conditions that cause low back pain.These conditions include:
- Arthiritis is an inflammation in the joints.
- Fibromyalgia is the long term pain and tenderness in the joints,muscles and tendons.
- Spondylitis is the inflammation of the joints between the spinal bones.
- Spondylosis is a degenerative disorder that may cause loss of normal spinal structure and function. Although aging is the primary cause of the condition, the location and rate of degeneration is specific to the individual.
Exercises for Lower Back Pain
There are many ways to prevent low back pain. Practicing prevention techniques may also help lessen the severity of your symptoms if you have a lower back injury.
It is important for you to strengthen our lower back muscles as well as core muscles.
Here i will discuss ten exercises for Lower Back Pain:
1. Bridging
Bridging exercise is very helpful ,it mainly works on gluteus maximus muscle.This is large and very important muscles of the buttocks.keeping it strong can help support the lower back.
Procedure :
- Lie on the ground and bend the knees, placing the feet flat on the floor hip-width apart.
- Press the feet into the floor, keeping the arms by the sides.
- Raise the buttocks off the ground until the body forms a straight line from the shoulders to the knees.
- Squeeze the buttocks with the shoulders remaining on the floor.
- Lower the buttocks to the ground and rest for a few seconds.
- Repeat 15 times and then rest for 1 minute.
- Do 3 sets of 15 repetitions.
2.knee-to-chest stretches
Doing this exercise can help elongate lower back muscles relieving tension and pain.
Procedure:
- Lie on the back on the floor.
- Bend the knees, keeping both feet flat on the floor.
- Use both hands to pull one knee in toward the chest.
- Hold the knee against the chest for 5 seconds, keeping the abdominals tight and pressing the spine into the floor.
- Return to the starting position.
- Repeat with the opposite leg.
- Repeat with each leg 2–3 times twice a day.
3.Lower back rotational stretches
This exercise can help to relieve tension in the lower back and trunk,it also improves core muscles stability.
Procedure:
- Lie back on the floor with bent knees and feet flat on the ground.
- Keeping the shoulders firmly on the floor, gently roll both bent knees over to one side.
- Hold the position for 5–10 seconds.
- Return to the starting position.
- Gently roll the bent knees over to the opposite side, hold, and then return to the starting position.
- Repeat 2–3 times on each side twice a day.
4.Draw in Maneuvers
This exercise works on transverse abdominis muscle .This muscle is present in the front and side of the abdomen, stabilizing the spine and lower back muscles.
Procedure:
- Lie back on the floor with knees bent and feet flat, keeping the arms by the sides.
- Breathe in deeply.
- While breathing out, pull the bellybutton toward the spine, tightening the abdominal muscles and keeping the hips still.
- Hold the position for 5 seconds.
- Repeat 5 times.
5.Pelvic Tilts
This exercise can release tight lower back muscles and keep them flexible.
Procedure:
- Lie back on the floor with knees bent and feet flat, keeping the arms by the sides.
- Gently arch the lower back and push the stomach out.
- Hold for 5 seconds, then relax.
- Flatten the back and pull the bellybutton in toward the floor.
- Hold for 5 seconds, then relax.
- Increase the number of repetitions daily, building up to 30.
6.Lying Lateral Leg Lifts
This exercise works on the hip abductor muscles.This muscles support the pelvis and can help reduce strain on the back.
Procedure:
- Lie on one side with the legs together.
- Keep the lower leg slightly bent.
- Draw the bellybutton into the spine to engage the core muscles.
- Raise the top leg about 18 inches, keeping it straight and extended.
- Hold the position for 2 seconds.
- Repeat 10 times.
- Turn onto the other side of the body and repeat, lifting the other leg.
- Perform 3 sets on each side.
7.Cat Stretches
This exercises can help lengthen the back,make it stronger and ease tension in the muscles.
Procedure:
- Get onto the hands and knees with the knees hip-width apart.
- Arch the back, pulling the bellybutton up toward the spine.
- Slowly relax the muscles and allow the abdomen to sag toward the floor.
- Return to the starting position
- Repeat 3–5 times twice a day
8.Superman
This exercise makes strong good back extensors.
Procedure:
- Lie face down on the ground and stretch both arms out in front of the body, keeping the legs stretched out and flat on the ground.
- Raise both the hands and feet, aiming to create a gap of about 6 inches between them and the floor.
- Try to pull in the bellybutton, lifting it off the floor to engage the core muscles.
- Keep the head straight and look at the floor to avoid neck injury.
- Stretch the hands and feet outward as far as possible.
- Hold the position for 2 seconds.
- Return to the starting position.
- Repeat 10 times.
9.Seated Lower Back Rotational Exercise
This exercise works on the core muscles and strengthens the lower back.
Procedure:.
- Sit on a stool or chair without arms, keeping the feet flat on the floor.
- Twist at the core to the right, keeping the hips square and the spine tall.
- Position the hands behind the head or place the left hand on the right knee to support the stretch.
- Hold the position for 10 seconds.
- Repeat the exercise on the left-hand side.
- Repeat on each side 3–5 times twice a day.
10.Partial Curls
This exercise can help build strong core muscles.
Procedure:
- Lie back on the floor and bend the knees, keeping the feet flat and hip-width apart.
- Cross the hands over the chest.
- Breathe in deeply.
- On the breath out, engage the abdominal muscles by pulling in the stomach.
- Gently raise the head and shoulders 2 inches off the ground while keeping the neck in line with the spine.
- Hold for 5 seconds then return to the starting position.
- Repeat the exercise 10 times.
- Perform 3 sets.
Conclusion
Performing exercises to work the core muscles can prevent injury, increase stability, and improve flexibility.
People with lower back pain should also pay attention on their posture and how they carry heavy objects to identify the movements that may be responsible.
Anyone experiencing lower back pain that is severe or does not go away with gentle stretches and exercise should make an appointment with a physiotherapist or a general physician.
If any of these back exercises make pain worse, it is vital to stop doing them immediately and consult a physiotherapist or a general physician.
Hope this blog is helpful for you.
Thank you
Your healer physio
Manish Oraon (BPT SSKM HOSPITAL WBUHS).
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