The health problem that many people of different ages face today is lower back pain. Such pain can arise from poor posture, heavy lifting, or a sedentary lifestyle, which causes discomfort and upsets your routine and quality of life. Luckily, physiotherapy offers pain-free, non-invasive methods to alleviate and control lower back pain.
The key service provided by the experts at Legend Physiotherapy, one of Abbotsford's premier physiotherapy clinics, is returning the lost range of motion and strength for their patients. Let's talk through the top exercises and stretches used by physios when it comes to treating lower back pain you should consider including in your own practice.
Lower Back Pain
The lumbar region is an area at the lower back that supports the body's weight and enables movement. A strained or injured lumbar region can easily cause sharp pain and stiffness.
Common Causes of Lower Back Pain:
- Poor posture while sitting or standing
- Muscle imbalances or weakness
- Sitting for an extended period or lack of movement
- Physical injuries from lifting heavy weights
- Herniated discs or degenerative disc disease
Sports injuries
If left untreated, lower back pain can worsen over time, limiting your ability to perform everyday activities. That's where physiotherapy in Abbotsford comes into play.
Benefits of Physiotherapy for Lower Back Pain
Physiotherapy is a science-based approach to pain relief and rehabilitation. At Legend Physiotherapy, our team creates personalized treatment plans that address the root cause of your pain.
Key benefits of physiotherapy for lower back pain include:
Pain Management: Specific exercises and hands-on therapy reduce swelling and ease pain.
Enhanced Mobility: Stretching and strengthening exercises regain your normal range of motion.
Core Strengthening: Building core strength supports the spine and prevents further injuries.
Correcting Posture: Good posture lessens the load on the lower back.
Recurring Injury Prevention: Physiotherapy can prevent chronic pain.
Best Physiotherapy Exercises for Lower Back Pain
The following exercises recommended by the professional team at Legend Physiotherapy will strengthen your back, help increase flexibility and decrease pain.
- Pelvic Tilts
Pelvic tilts lightly condition the lower back muscles and, in addition to that, maintain proper posture.
How to Perform:
Lie down on your back with your knees bent and feet placed flat on the floor.
Engage your abdominal muscles and push your lower back against the floor.
Keep it for 5 seconds; release
Do this 10-15 times.
- Cat-Cow Stretch
This yoga-inspired stretch will improve flexibility and help relax the tension in the spine.
How to Do It
Begin on your hands and knees in a tabletop position.
Round your back up like a cat, bringing your chin toward your chest.
Then drop your belly down and lift your head and tailbone up.
Alternate between these two positions for 8-10 repetitions.
- Child's Pose
Child's Pose stretches the lower back and helps release tension.
How to Do It
Kneel on the floor and sit back on your heels.
Stretch your arms forward and lower your chest toward the ground.
Hold the position for 20-30 seconds and repeat 3 times.
- Bridge Exercise
Bridges work the glutes, core, and lower back muscles.
How to Do:
Lie on your back with knees bent and feet flat on the floor.
Lift your hips toward the ceiling while squeezing your glutes.
Hold for 5-10 seconds, then lower your hips back down.
Do 10-15 repetitions.
- Bird Dog Exercise
This exercise helps to improve balance and strengthen the core and lower back.
How to Do:
Begin on your hands and knees in a tabletop position.
Extend your right arm and left leg at the same time while keeping your back flat.
Hold for 5 seconds, then return to the starting position.
Alternate sides for 10 repetitions.
Top Stretches for Lower Back Pain
Stretching is an important activity for maintaining flexibility and preventing muscle stiffness. Try these physiotherapist-recommended stretches:
- Knee-to-Chest Stretch
This stretch helps to relieve tension in the lower back.
How to Do It:
Lie on your back with both legs straight.
Bring one knee toward your chest and hold it with both hands.
Hold for 20-30 seconds, then switch sides.
Repeat 2-3 times per leg.
- Seated Forward Bend
A simple stretch to improve lower back flexibility.
How to Do It:
Sit on the floor with legs extended straight.
Reach forward and try to touch your toes, keeping your back straight.
Hold for 15-20 seconds and repeat 3 times.
- Piriformis Stretch
This stretch targets the piriformis muscle, which can contribute to lower back pain.
How to Perform:
Lie on your back with knees bent and feet flat on the floor.
Cross one ankle over the opposite knee to form a figure-four shape.
Bring the uncrossed leg toward your chest and hold for 20-30 seconds.
Switch sides and repeat.
- Cobra Stretch
The cobra stretch stretches the lower back gently and eases pain.
How to do it:
Lie on the floor facing down, with hands under your shoulders.
Push through your hands to lift your chest while keeping your hips on the ground.
Hold for 10-15 seconds and repeat 5 times.
Tips for Success
Remember to keep the following in mind while doing these exercises and stretches:
Warm Up First: Start with light cardio to warm up your muscles.
Focus on Form: Proper technique is key to preventing further injury.
Avoid Overexertion: If an exercise hurts, stop and seek advice from a physiotherapist.
Consistency is Key: Do these exercises regularly for long-term benefits.
Why Legend Physiotherapy in Abbotsford?
As the trustworthy physiotherapist in Abbotsford, Legend Physiotherapy strives to see its patients regain their optimal level of health and wellness.
What Separates Us from the Rest
Experienced Physiotherapist: Our physios have extensive practice with lower back pain.
Patient-Centric Treatment: We help create a care plan that would fit your needs, as well as your goals. We make use of the newest technologies available.
State-of-the-Art Clinic: Our modern clinic is ready to give effective treatment.
Holistic Approach: In addition to exercises, we offer manual therapy, education, and lifestyle recommendations.
Real Success Stories
Here’s what our satisfied patients have to say:
“After weeks of struggling with lower back pain, I found relief at Legend Physiotherapy. Their personalized exercise plan helped me regain mobility and confidence. I highly recommend their services!” – Sarah M.
"Legend Physiotherapy's team is incredible! They guided me through exercises and stretches that not only relieved my back pain but also improved my overall posture." – James T.
Take the First Step Toward a Pain-Free Life
Lower back pain doesn't have to control your life. By incorporating these physiotherapy exercises and stretches into your routine, you can build strength, improve flexibility, and reduce discomfort.
For professional guidance and personalized care, visit the top physiotherapy clinic in Abbotsford at Legend Physiotherapy. Our dedicated team is here to help you stay active, pain-free, and healthy.
Book Your Session Today
Do not wait- call Legend Physiotherapy now and book a consultation https://www.legendphysio.ca/ with our professional physiotherapist for a start-up towards recovery.
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