10 Best physiotherapy exercises to reduce back pain
Doctors Barcelona have put together 10 simple physiotherapy exercises you can do at home to decrease your pain
Most People have experienced lower back pain and many can be the causes. For this reason, Doctors Barcelona recommends you 10 exercises for back pain to do at home. You can repeat them everyday in combination with other activities like walking, yoga or swimming. Always listen to your body and find a physiotherapist if the pain would not be improving after a few weeks or if you would experience sever pain while exercising.
1- Knee rolls
Start position: Lie on your back. Place a small flat cushion or book under your head. Keep your knees bent and together. Keep your upper body relaxed.
Action: Roll your knees to one side, keeping both shoulders on the floor. Hold the stretch for a few seconds and return to the starting position. Repeat to the other side.
2- Pelvic tilts
Start position: Lie on your back. Place a small, flat cushion or book under your head. Bend your knees, keeping your feet straight and hip-width apart. Keep your upper body relaxed.
Action: Gently flatten your lower back into the floor. Now tilt your pelvis towards your heels and arch your lower back and return to the starting position.
3- Back extensions
Start position: Lie on your front and rest on your forearms, with your elbows bent at your sides. Look towards the floor and keep your neck straight.
Action: Keeping your neck straight, arch your back up by pushing down on your hands. You should feel a gentle stretch in the stomach muscles. Breathe and hold for 5 to 10 seconds. Return to the starting position.
4- Deep abdominal strengthening
Start position: Lie on your back. Place a small, flat cushion or book under your head. Bend your knees, keeping your feet straight and hip-width apart. Keep your upper body relaxed.
Action: As you breathe out, gently tense the muscles in your pelvis and lower tummy so they’re pulled up towards your chest. Hold for 5 to 10 breaths and relax.
5- Bottom to heal stretch
Start position: Kneel on all fours, with your knees under your hips and hands under your shoulders. Try to keep your back and don’t lock your elbows.
Action: Slowly move your bottom back towards your heels. Hold the stretch for one deep breath and return to the starting position.
6- Bridge
Start position: Lie on your back with knees bent and your feet placed hip distance apart on the floor.
Action: Take a deep breath in and as you breathe out lift your hips off the floor until shoulders hips and knees are in a straight line. As you breathe in lower your hips to the floor.
7- Lower tummy Strengthening
Start position: Lie on your back with knees bent and feet flat on the floor.
Action: Breathe in and as you breathe out bring one knee in towards your chest and as you breathe in return the foot to the floor.
8- Piriformis Stretch
Start position: Lie on your back and cross the right ankle over the left knee.
Action: Grip the thigh of your left leg and take a deep breath in. As you breathe out pull the knee in towards you. Hold the stretch for 20-30 seconds.
9- Leg Stretch
Start position: Lie on your back with both feet on the floor and knees raised up.
Action: Loop a towel under the ball of one foot. Straighten your knee and slowly pull back on the towel. You should feel a gentle stretch down the back of your leg, try not to overdo it. Hold for 20 to 30 seconds.
10- Bird dog
Start position: Get onto all fours, make sure your hands are directly under your shoulders, and knees directly under your hips. Your spine is in a neutral position and you need to keep your head in line with your spine.
Action: Take a deep breath in and as you breathe out extend one leg and the opposite arm to inline with your spine. You need to keep your spine in a neutral position at all times, so don’t let your lower back sag down. Hold for 5-10 seconds and as you breathe out lower both your leg and arm to the ground.
You can find the photos of the 10 physiotherapy exercises here. Doctors Barcelona advises you to consult a doctor if you have sever pain. One of our physiotherapist and he be there at your door in your moment of need.
In the meantime, we hope this physiotherapy for your back could be helpful to relive your pain.