Back pain is a little something many of us dread because it’s bothersome and can affect our daily lives. This is a serious issue that needs to be addressed the soonest because if not, its intensity may increase and consequently affect the way we do things and have a negative impact on our personal or professional life.
It should be noted that this condition is a little something that we may not be able to prevent; in the US alone, it is the second most common reason why people visit the physical therapist and approximately 84% of adults experience back pain at some points of their lives; of the mentioned number, up to 40% are affected by sciatic back pain, which affects the nerves lower back and the back of each leg.
Yes, the said condition cannot be prevented, but don’t fuss because you can manage pain by visiting a health professional and he/she can give treatments for back pain like painkillers, hot and cold compress, basic yoga, surgery, etc. Here’s an additional good news: you can boost your pain management program by engaging in physiological exercises for lower back pain.
Physiotherapy Exercise 1: Standing hamstring stretch
Stand straight with your right foot a couple of inches in front of your left foot and then lift the toes of your right foot. Afterwards, slowly bend your left knee and then gently pull your abdominals inward; lean your hips forward and then relax your palms on your left thigh to achieve support and stability. Make sure not to lower your back and at the same time maintain a relaxed shoulder. Maintain the position for about 20 to 30 seconds and repeat on your left leg.
Physiotherapy Exercise 2: Pretzel stretch
Lie on the ground and bend one of your legs. Afterwards, straighten your other leg and raise it. Place the foot of your bent leg on the knee of the straightened one, then pull your straightened leg towards the chest area. Hold this position for about 20 to 30 seconds.
Physiotherapy Exercise 3: Seated hurdler stretch
Sit on the ground and straighten your right leg, bend your left knee and place the heel of your left foot against your right inner thigh. Fold your right leg and make sure that your back is straight. Hold this stretch for 20 to 30 seconds and then perform on your other leg.
These are only some of the physiological exercises for lower back pain that you can perform to alleviate pain and achieve low back strengthening. With this, you can slowly regain your tiptop condition and therefore perform the activities that you once enjoyed. Bear in mind, however, that these exercises are not “magic pills” for low back pain relief and it would be best if you’ll take hot and cold compress, painkillers (if advised by your doctor), and other treatments and basically follow the instructions of your physician. By doing so, you can achieve the full success potential of your prescribed treatments.