How to fix lower back pain

For those who have experienced lower back pain before, you know just how debilitating and painful it can be. If you are experiencing it for the first time now, it will likely worsen if left untreated. Lower back pain is categorised as a common and painful condition affecting the lower portion of the back and/or spine.

Common Causes

The most well-known cause of lower back pain is injuring yourself when improperly lifting a heavy object. Other causes could be lack of strength in the area, poor posture or something more serious such as a fracture, herniated disc or arthritis. Injuries may involve surrounding joints, ligaments, discs, nerves, or muscles in the neck and back.

Treatment Methods

In some cases, minor lower back pain will subside in a couple of weeks – but this doesn’t mean the pain won’t return without treatment. Your best option is to seek physiotherapy early as they can help in a number of ways. Your spine is subject to wear and tear and can be easily damaged. Your rehabilitation program will include a targeted strengthening program that includes activation exercises and then moves on to more functional exercises. We pride ourselves on using a hands-on approach that includes soft tissue release, joint mobilisation, and manipulation to treat back pain. We also include neural mobilisation, strengthening and stretching exercises not only for the specific area that caused the pain but also for other areas that may be overwhelmed. Therefore, treat not only the pain but also the cause of the pain.

Exercises for lower back

Always seek the professional expertise of our physios for pain treatment, but here are four stretches than could help you:

Back Flexion Stretch:

• Lie flat on your back
• Pull your knees to your chest and flex the head forward until you can feel the stretch in the lower back
• Complete 4 to 6 reps holding for 5 to 10 seconds 

Lunging:

• Start on your knees, moving one leg forward so the foot is flat on the ground, keeping weight evenly distributed through both hips
• Place both hands on the top of the thigh, and gently lean the body forward
• Feel a stretch in the front of the kneeling leg.
• Repeat on both sides for 30 seconds.

Piriformis Stretch:

• Lie on your back with knees bent and heels on the floor
• Cross one leg over the other, resting your ankle on the bent knee
• Gently pull your knee toward the chest until the stretch is felt
• Repeat with each leg
• Complete 4 to 6 reps holding for 5 to 10 seconds

Book an appointment with us for lower back pain and get back to your physical best.