Physiotherapy Exercises for Lower Back Pain: Rehabilitation Techniques

Lower back pain is a common ailment that affects people of all ages and lifestyles. It can be caused by a variety of factors, including poor posture, muscle strain, and injury. While many treatment options are available, physiotherapy exercises have been proven to effectively and sustainably relieve pain and improve mobility in the lower back.

In this article, we will discuss the benefits of physiotherapy for lower back pain and provide a comprehensive list of 20 physiotherapy exercises that are typically included in an exercise program.

Can Physiotherapy Really Help Relieve Pain in the Lower Back?

Physiotherapy is an effective way for both acute and chronic back pain and has been demonstrated to reduce pain by observing patients undergoing the exercise regimen prescribed by the physical therapist and studying their pain scale.

One of the key benefits of lower back pain physiotherapy is that it addresses the underlying causes of lower back pain rather than just treating the symptoms.

Through a thorough assessment, a physiotherapist such as our qualified experts at Phoenix Rehab can identify any imbalances or weaknesses in your body that may be contributing to your pain. They can then develop a personalised exercise program that targets these areas, helping to correct any imbalances and improve overall function.

Physiotherapy exercises for lower back pain often focus on improving core strength, including the abdominal muscles, back extensors, and pelvic floor muscles. By building strength in these areas, you can provide better support to your spine, reducing the strain on your lower back.

In addition to strengthening exercises, physiotherapy may also include stretching and mobilisation techniques to improve flexibility and reduce muscle tension.

20 Physiotherapy Exercises Typically Included in an Exercise Program for Lower Back Pain

These exercises are often prescribed and supervised by physiotherapists to address a variety of conditions, injuries, or impairments.

These exercises or gentle stretches also help strengthen the core muscles, improve flexibility, promote spinal stability, and reduce tension in the muscles surrounding the lumbar spine. This comprehensive approach can provide relief from chronic lower back pain and contribute to improved overall spinal health.

Note, however, that it's best not to do these on your own to avoid the risk of injury and maximise the benefits of performing such exercises. The exercises enumerated here only serve as a guide to help you have an idea of what to expect during physiotherapy sessions and must not be used to substitute for medical advice.

Here are some of the back exercises commonly included by physiotherapists in their patients' exercise regimens:

Cat-Camel Stretch

Start on your hands and knees, arch your back up while tilting your head up like the stance of a cat, and then lower your back down like a camel. Repeat this movement for 10 repetitions.

Pelvic Tilt

Lie on your back with your knees bent and feet flat. Tighten your abdominal muscles, press your lower back into the floor, and then release.

Bird Dog

Start on your hands and knees. Extend your right arm forward in a straight line and your left leg backwards, keeping your core engaged. Hold for a few seconds, then switch sides. Repeat for 10 repetitions on each side.

Bridge

Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground, squeezing your glutes. Hold for a few seconds, then lower back down. Repeat for 10 repetitions.

Side Plank

Lie on your side with your elbow directly under your shoulder and your legs extended. Lift your hips off the ground, keeping your core engaged. Hold for a few seconds, then switch sides. Repeat for 10 repetitions on each side.

Superman

Lie on your stomach with your arms extended in front of you. Lift your arms and legs off the ground, engaging your back muscles. Hold for a few seconds, then lower back down. Repeat for 10 repetitions.

Seated Forward Bend

Sit on the edge of a chair with your feet flat on the floor. Slowly bend forward, reaching towards your toes. Hold for a few seconds, then return to the starting position. Repeat for 10 repetitions.

Quadruped Arm and Leg Raise

Start on your hands and knees. Lift your right arm and left leg off the ground, keeping your core engaged. Hold for a few seconds, then switch sides. Repeat for 10 repetitions on each side.

Pelvic Clocks

Lie on your back with your knees bent and feet flat on the floor. Imagine your pelvis as the centre of a clock. Slowly tilt your pelvis in a clockwise direction, then reverse the movement. Repeat for 10 repetitions in each direction.

Hamstring Stretch

Lie on your back with one leg extended on the floor and the other leg raised towards the ceiling. Gently pull your raised leg towards you, feeling a stretch in the back of your thigh. Hold for a few seconds, then switch legs. Repeat for 10 repetitions on each leg.

Supine Twist

Lie on your back with your knees bent and feet flat on the floor. Slowly lower both knees to one side, keeping your shoulders flat on the ground. Hold for a few seconds, then return to the starting position. Repeat on the opposite side. Repeat for 10 repetitions on each side.

Wall Sit

Stand with your back against a wall and slide down into a sitting position, with your knees bent at a 90-degree angle. Hold for a few seconds, then push through your heels to return to the starting position. Repeat for 10 repetitions.

Hip Flexor Stretch

Kneel on one knee with the other foot flat on the floor in front of you. Slowly lunge forward, feeling a stretch in the front of your hip. Hold for a few seconds, then switch legs. Repeat for 10 repetitions on each leg.

Prone Press-up

Lie flat on your stomach with your hands on the ground next to your shoulders. Slowly press up, lifting your upper body off the ground. Hold for a few seconds, then lower back down. Repeat for 10 repetitions.

Standing Side Bend

Stand with your feet shoulder-width apart and your hands on your hips. Slowly bend to one side, reaching towards the floor with your hand. Hold for a few seconds, then return to the starting position. Repeat on the opposite side. Repeat for 10 repetitions on each side.

Pilates Swimming

Lie on your stomach with your arms extended in front of you. Lift your arms and legs off the ground, engaging your back muscles. Alternate lifting your right arm and left leg, then your left arm and right leg. Repeat for 10 repetitions on each side.

Glute Bridge with Leg Lift

Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground, squeezing your glutes. Extend one leg straight out in front of you, then lower back down. Repeat on the opposite side. Repeat for 10 repetitions on each leg.

Cobra Stretch

Lie flat on your stomach with your hands on the ground next to your shoulders. Slowly press up, lifting your upper body off the ground. Hold for a few seconds, then lower back down. Repeat for 10 repetitions.

Standing Forward Bend

Stand with your feet hip-width apart and fold forward, allowing your upper body to hang over your legs. Hold for a few seconds, then slowly roll back up to a standing position. Repeat for 10 repetitions.

Child's Pose

Kneel on the floor with your knees wider than hip-width apart. Lower your hips back towards your heels and extend your arms forward, resting your forehead on the ground. Hold for a few seconds, then return to the starting position. Repeat for 10 repetitions.

When to See a Doctor

While physiotherapy exercises can be highly effective in relieving lower back pain, there are certain situations where it is important to seek medical advice. If your pain is severe and persistent, or if you experience any of the following symptoms, it is recommended that you consult a doctor:

Numbness, tingling, or weakness in your legs

Difficulty controlling your bowel or bladder

Unexplained weight loss

Fever or chills

These symptoms may indicate a more serious underlying condition that requires medical attention. A doctor can provide a thorough evaluation and recommend appropriate treatment options.

Final Words

Physiotherapy exercises for lower back pain can be a valuable tool in managing and relieving pain. By targeting the underlying causes of your pain and improving strength and flexibility in the lower back, these exercises can help you regain function and enhance your overall quality of life.

However, it's important to consult with a qualified physiotherapist before starting any exercise program, as they can provide guidance and ensure that the exercises are appropriate for your specific needs.

Remember, consistency is key, so make sure to incorporate these exercises into your routine regularly for the best results. Take control of your lower back pain and start your journey towards a healthier, pain-free life today!