One thing we know for sure from the research into treating back pain is that exercise helps!!
General exercise and specific targeted back exercises will assist in recovery and help to prevent and treat back stiffness and weakness. But what sort of exercise should you be doing?
Firstly, I would recommend having an assessment by a physiotherapist to ensure your exercise program is specifically suited to you and your condition.
Here are some general tips that may help to ease your pain.
- Keep moving – it is recommended that you continue with your normal daily activities as best that you are able to. Sometimes short term rest is required however complete rest for more than 1-2 days can lead to worsening of symptoms
- A balanced exercise program for back pain should include stretching, stabilising/strengthening and low impact aerobic exercise
- Gentle low impact aerobic exercise such as walking and swimming is generally recommended
- Specific stretching and stabilising exercises should be prescribed by a physiotherapist and done in a controlled and gradual manner
Here are some gentle low back stretches that may help in relieving low back pain. All exercises should feel comfortable. If you experience pain or discomfort while performing any of these exercises check in with a physiotherapist before continuing.
- Knee to Chest – Lie in supine with knees bent, draw one knee to chest and hold for 5 seconds. Repeat with the other knee
- Pelvic tilts – Lie in supine or sitting on a fit ball, tilt your pelvis posteriorly by flattening your lower spine into floor then tilt anteriorly by lifting lower back off the floor
- Lower spine rotation – Lie in supine with both knees bent and feet flat on the floor. Keeping legs together, roll your knees from side to side
- Prone press up extension – Lie in prone. Press up onto your elbows bringing your lower back into extension.
Some types of exercise may exacerbate back pain. It is important to be assessed and prescribed an appropriate program for your individual needs.
Call our clinic on 52646 098 or book online with our highly trained physiotherapists today!