Low back pain is the most common problem in elders as well as young people. The young people who are in sitting jobs and sit for 6 to 8 hours in a wrong posture suffer from low back pain. Poor sitting posture, bending forward frequently, and lifting heavy items are the common causes of lower back pain.
Although stress and trauma might be the causes of lower back pain, there are no scientific for the same. Physical therapy can be helpful in low back pain that doctors suggest before getting any major treatment like surgery. Let us check some physical therapy tips for low back pain.
To perform the cobra stretch, you need to lie in the stomach down position and keep your hands on the sides of the chest. Keep your hands, legs, and feet firm on the floor and raise your head and upper body steadily. Keep raising until you can see the sky or ceiling of your room. Hold for a few seconds and lower your body slowly to the starting position. Repeat for 8 to 12 times, and you will feel a stretch on your lower back. Tampa Chiropractor is on a mission to help your journey to health and assist you in moving from where you are to where you want to be.
Bridge exercises help strengthen the lower back muscles. To perform a bridge exercise, you need to lie down on your back and stretch your arms on your sides. Fold your knees until your feet lie flat on the floor. Then raise your hips from the floor so that your upper body, hips, and knees come in a straight line. Hold for a few seconds and lower down to the floor. Repeat for 8 to 12 times in a set and perform two sets of bridge pose. Check more about physical therapy with one mission to deliver the highest quality care at the greatest value.
Hips stretches are as good for the lower back as they are for the hips. To do a hip stretch, kneel on your right knee with hands in the front on the floor. Then place your left foot forward while keeping the left knee bent. Hold your right foot and pull it upward gently. Hold for three seconds and bring back your left leg to starting position. Then repeat for the right leg and perform the hip stretches for 8 to 10 times.
Also known as Russian twists, these exercises are best for low back pain. Lie on your back straight with arms stretched out on the sides. Bend your knees and twist them to left side while keeping your body straight. To make it more intense, you can turn your body on the opposite side. Repeat the exercise for the other side. Russian twists are great for the lower back as well as the side back pains.
Low back stretch
Stretching the lower back can also help provide relief from pain. To perform a lower back stretch, kneel on your hands and knees. Breath in and breathe out while taking your bottom back to your heels. Hold this position for a few seconds and come back to the starting position while breathing in again. Repeat the stretch for 8 to 10 times, and you will feel the pain disappearing for a few hours.
Maintain your weight
It is essential to maintain your weight to control such problems. Most people who are overweight suffer from back problems. Such people can follow a low-calorie diet and do some cardio to maintain their weight. Also, they can check their weight using a weighing machine. Weighing machines equipped with silo weighing load cells are of good quality and provide accurate measurements.
These are some physical therapy exercises for low back pain. However, people with low back pain should perform these stretches under the supervision of a physical therapist. A physical therapist can help you with the right technique of exercises to get faster relief from pain.