Various issues might arise if you live a sedentary lifestyle. A problem with the lower back, which may be brutally painful, is one of the most prevalent problems.
Adults frequently have low back discomfort, which is commonly caused by overuse, muscular strain, or injury. Treatment might assist you in maintaining as much activity as possible. It will also help you realize that specific persistent or recurring back pain is neither unusual nor hazardous.
If you keep active, avoid postures and activities that may aggravate or cause back pain, apply ice, and use non-prescription pain medicines as needed, most low back pain will improve.
When you are no longer in extreme discomfort, you may be able to begin modest strengthening and stretching activities for your stomach, back, and legs. Exercise can help you heal quicker, avoid reinjury to your back, and lower the chance of disability from back pain.
It would help if you didn’t let your fear of discomfort prevent you from engaging in light exercise. Physical therapy to relieve low back pain is simple and may be performed at home without using specific equipment. Inactivity can result in a loss of flexibility, strength, endurance, and increased pain.
Thankfully, a few simple workouts can help. If done consistently in the Physical therapy clinic, these exercises can provide long-term relief from persistent lower back discomfort. Here are five activities that your physical therapist may recommend.
Straighten your back.
Then, with your spine bent outward and upward, reach for the ceiling. Hold this posture until your neck is stretched, then turn your back inward and downward until your lower back is stretched. Do this a total of ten times.
Cobra stretch
While resting in the prone position, take your hands on each side of your chest. Put your feet firmly stuck on the floor and concentrate on your hands as you pull your upper body upward from your wardrobe to your head. Stay in this pose for a few beats and then gently lower yourself.
Leg lifts in a prone position
This is similar to the cobra stretch; only you don’t elevate your upper body; instead, you maintain it firmly grounded. Lift your legs as tall as you can while keeping them stretched and close together, and then lower them to the ground. It’s better to do these exercises in a physical therapy center.
Bridges
If you need to strengthen and flexible your back, bridges are highly beneficial. To do a bridge properly, lie down on your back with your arms spread at your sides. Hold for a moment before lowering.
Leg stretches
For this, you need to Lie on your back with legs lifted and your feet flat on the floor. Raise your right foot, wrap a band or towel over it, and slowly draw it toward your chest, maintaining your right leg straight and unbent until your hamstrings are stretched.
Side twists
This is an excellent stretch to do when you have lower and side back problems. Lie down on your back with your arms by your sides. Turn your body in the other direction while bending your knees to one side. On the opposite side, repeat the wringing action.
Stretching like a bird-dog
This exercise focuses on extending the muscles in your lower back, which helps to relieve tension and pain. Lift your left leg and extend it back while lying on your stomach. Stretch your right arm forward in a straight line at the same time. Rep on the other side.
Toe-touches
Toe-touches are ideal for days when your lower back is in desperate need of a stretch. With your arms raised above, stand up straight and bend slightly backward until you feel a push in your lower back, then lean forward and down to touch your toes. Slowly repeat this ten times.
Pose of a child
The child’s position is the only exercise that opens your lower back. It’s also simple to do kneel on a mat, sit on your heels, and bend forward with your arms stretched. Relax by laying your head on the floor and savor the feeling of relaxation that follows.
Hip stretches
Don’t let the name mislead you; hip stretches are just as beneficial to the lower back as the hips. Kneel on your left knee and step your right foot forward with your right knee bent to extend your hips. Pull your left foot upward with your left hand. Rep on the other side.
Bottom Line:
Keep in mind that while these stretches and exercises may provide temporary relief, it’s always a good idea to get your persistent back pain checked by a doctor for physical therapy. If you need biological treatment for lower back discomfort, we recommend visiting one of Plano’s rehab and therapy services.
