Admin / January 11, 2023

Top Five Sports Physiotherapy Exercises That Help You Manage Lower Back Pain

About 23% of the world’s adult population suffers from chronic back pain. The reasons may vary. A sedentary lifestyle is one of them. You are most likely to experience back pain if you spend long hours working on laptops and smartphones. Other causes include stress, posture problems, old age, back injuries and more. 

It’s fine if the pain goes away after a  few hours. However, you may have to visit a physiotherapy clinic if the pain persists. The physiotherapist prescribes specific exercises that you can do at home to manage lower back pain. 

Five Basic Sports Physiotherapy Exercises to Manage Lower Back Pain 

The motive of physiotherapy exercises is to strengthen your back, stomach and leg muscles. This helps you reduce chronic lower back pain and protect your spine. 

Here are the most common exercises recommended by sports physiotherapists for back pain treatment. 

1. Bridges 

Steps to do it: 

• Lie down on your back. 
• Outstretch your arms and keep them by your sides. 
• Slowly lift your hips off the floor. 
• Do it until the area from your head to the knees is in a straight line. 
• Hold the position for 10 seconds. 
• Return to the original position. 

2. Lumbar rotation stretch

Steps to do it: 

Lie on your back. Straighten your legs. 

Put your left foot just above the right knee. 

Pul the left knee in such a way that your lower back rotates to the right. 

Your lower back and buttocks may lift off the mat but not your upper body. 

Hold the position for 30 seconds. 

Repeat thrice. 

3. Toe-touches 

Steps to do it: 

• Stand up straight. 
• Lift your arms and stretch them overheard. 
• Bend slightly backward. Stop when you feel a little push in the lower back. 
• Slowly bend down to touch your toes. 
• Repeat ten times. 

4. Side twists 

Steps to do it: 

• Lie on your back. 
• Outstretch your arms and keep them by your side. 
• Bend your knees to one side. 
• Bend the upper body in the opposite direction. 
• Repeat with the other side. 

5. Child’s pose 

Steps to do it:

• Kneel and sit on your knees. 
• Make sure your toes are touching & knee separated. 
• Keep your hips on your heels and lean forward. 
• Extend your arms forward as much as you can. 
• Try to rest your head on the floor. 
• Hold the position for 10 seconds. 

Wrapping Up, 

Back pain affects your daily life. You struggle to move or do the simplest things without flinching in pain. Physiotherapy focuses on relaxing your back muscles and correcting posture problems without surgeries. You can perform the above-mentioned exercises after consulting with sports physiotherapists out there for quick back pain relief. 

Looking for a Sports Physiotherapist in Abbotsford? 

At Townline Physiotherapy, we have handpicked some of the most experienced sports physiotherapists to promote your health and well-being. Our professionals get to the core of the pain and prescribe an exercise treatment plan accordingly. Consult with our physiotherapists to find relief from chronic back pain.