4 physical therapy exercises for lower back pain
According to research, about 23% of adults in the U.S. struggle with chronic low back pain. This statistic is indicative of how common back pain can be. Despite its nationwide prevalence, finding the right treatment option can feel challenging. Fortunately, physical therapy is an effective treatment method for lower back pain. It’s a gentle, whole-body approach to health care. Check out some of the most common causes of lower back pain and learn how physical therapy exercises can address it.
What are some of the most common causes of lower back pain?
Several causes of lower back pain can warrant a visit to a physical therapist. If you have any of the following, these may be the root of your pain:
- Straining a muscle — One common cause of lower back pain is muscle strain. Muscle strain can be brought on by a traumatic injury, overuse or repetitive motions. When you strain a muscle in your lower back, it can cause significant discomfort and pain in the affected area.
- Muscle spasms — Muscle spasms can occur in the lower back and cause pain. Muscle spasms can occur as a result of inactivity, overactivity and other factors.
- Pelvic instability — When the muscles in the pelvis are weak, the abdomen and lower back can also suffer as a result. If you’re struggling with pelvic issues and lower back problems, the two could be interconnected.
- Herniated disc — Herniated discs, also known as slipped discs, is a condition in which the discs in between the vertebrae slip out of place. This condition can cause significant pain in the lower back.
- Osteoarthritis — Lower back pain can be caused by osteoarthritis. If you’ve been diagnosed with this degenerative joint disease, this could be the root of your lower back pain.
- Poor posture — Another common cause of lower back pain is poor posture. If you frequently find yourself hunching over or slouching, your lower back pain could be rooted in poor posture.
What are some physical therapy exercises for lower back pain?
Did you know that there are exercises you can do to ease your lower back pain? Physical therapy exercises geared toward lower back pain can be used to reduce muscle tension, build strength and improve flexibility. Here are some exercises a physical therapist may recommend:
- Child’s pose — One physical therapy exercise that can target lower back pain is called the child’s pose. To perform this exercise, sit on your knees and crouch over into an upright fetal position. You can stretch your arms out in front of you to stretch out your shoulders and back.
- Toe touches — Another physical therapy exercise for targeting lower back pain is toe touches. To complete toe touches, start by standing up straight and then bend at your waist to touch your toes with the tips of your fingers. This stretch is most effective when it’s performed slowly.
- Hip bridges — An exercise that your physical therapist may want you to perform to relieve some of your lower back pain is the hip bridge. To do this movement, lie on your back and keep your knees bent with your feet flat on the floor. From there, raise your hips into the air to create a bridge. You’ll need to raise and lower your hips slowly for the best effect on your back.
- Cat-to-cow stretches — Another exercise that a physical therapist could ask you to do during a session for your lower back pain is called the cat-to-cow. This exercise involves resting on all fours with your back in a straight line. Then, slowly arch your back toward the ceiling and hold it there for a few seconds until you can feel it in your lower back.
Find help for lower back pain at REPAIR SI
Our team at REPAIR SIaims to provide you with a level of high-quality treatment that can’t be found anywhere else. Our range of services includes physical therapy, chiropractic care, acupuncture and fitness training. Your best physical, mental and spiritual life can be attained when you visit us for your care. We emphasize whole-body treatment, which means your care isn’t limited to just one problem area. Your overall wellness is the most important to us. That’s why we’ve partnered with our community to provide you with the innovative care and quality resources that you need to address your health and wellness.
Each of our team members is committed to serving our community in a compassionate, professional manner to ensure the best possible outcomes. Whatever your reason for visiting us may be, you can feel confident that you’re getting high-quality care.
If your lower back pain is causing you persistent discomfort, it’s time to consider PT for treatment. Our PT specialists can help you get on the path toward recovery. We have extensive experience working with patients who have lower back pain and have addressed a variety of causes. Don’t hesitate to reach out to us with any questions. We’d love to hear from you.