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Effective Physiotherapy Exercises for Lower Back Pain Relief

Effective physiotherapy exercises for lower back pain relief can help reduce discomfort, improve mobility, and strengthen your spine naturally. This guide covers expert-recommended movements that are easy to do at home and ideal for managing lower back pain. Perfect for those seeking physio for back pain, home physiotherapy, or expert care from Go Run Go Physio in Melbourne.

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Effective Physiotherapy Exercises for Lower Back Pain Relief

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  1. Effective Physiotherapy Exercises for Lower Back Pain Relief

  2. INTRODUCTION Lower back pain is a common issue experienced by people of all ages. It’s often linked to sedentary habits, poor posture, or muscle imbalances. Including targeted physio for lower back pain in your routine can effectively ease discomfort and enhance spinal health. Trusted clinics like Go Run Go Physio offer expert guidance for long-term relief

  3. UNDERSTANDING LOWER BACK PAIN The lower back, or lumbar region, supports much of the body's weight and is susceptible to strain and injury. Common causes of lower back pain include muscle or ligament strain, herniated discs, and degenerative disc disease. Engaging in appropriate exercises can help strengthen the muscles supporting the spine, enhance flexibility, and reduce pain.

  4. BENEFITS OF PHYSIOTHERAPY EXERCISES • Pain Reduction: Engaging in regular movement boosts blood circulation, which supports healing and reduces stiffness an essential part of physio for back pain. • Improved Flexibility: Targeted stretching improves your range of motion and lowers the chance of future injury. • Muscle Strengthening: Strengthening your core and back helps your spine stay supported and stable. • Posture Correction: Consistent exercises help fix postural issues that often lead to back pain.

  5. RECOMMENDED EXERCISES

  6. 1. PELVIC TILTS • How to Perform: • Lie on your back with knees bent and feet flat on the floor.​ • Tighten your abdominal muscles to flatten your back against the floor.​ • Hold for a few seconds, then relax.​ • Repeat 10-15 times.​ • Benefits: Strengthens abdominal muscles and reduces stiffness in the lower back.

  7. 2. KNEE-TO-CHEST STRETCH • How to Perform: • Lie on your back with knees bent.​ • Bring one knee to your chest, keeping the other foot flat on the floor.​ • Hold for 15-30 seconds, then switch legs.​ • Repeat 2-3 times per leg • Benefits: Stretches lower back muscles, relieving tension.

  8. 3. CAT-COW STRETCH • How to Perform: • Start on your hands and knees. • Arch your back upward (cat), then dip it downward (cow).​ • Move slowly between positions, repeating 10 times.​ • Benefits: Improves flexibility and reduces stiffness in the spine.

  9. 4. BRIDGE EXERCISE • How to Perform: • Lie on your back with knees bent and feet flat.​ • Lift your hips to create a straight line from knees to shoulders.​ • Hold for a few seconds, then lower.​ • Repeat 10-15 times.​ • Benefits: Strengthens gluteal and lower back muscles.​

  10. 5. BIRD DOG • How to Perform: • Start on hands and knees.​ • Extend one arm forward and the opposite leg backward.​ • Hold for a few seconds, then switch sides.​ • Repeat 10 times per side.​ • Benefits: Enhances balance and strengthens core muscles.

  11. INCORPORATING EXERCISES INTO DAILY ROUTINE • Consistency: Perform exercises daily for optimal results.​ • Warm-Up: Begin with light activities like walking to prepare muscles.​ • Listen to Your Body: Avoid movements that cause pain.​ • Professional Guidance: Consult a physiotherapist for personalized advice.

  12. CONCLUSION Adding physiotherapy exercises for lower back pain to your daily routine can greatly reduce discomfort and improve movement. Staying consistent and using the correct technique are essential for long-term relief. For tailored support and professional advice, it’s best to consult a qualified physiotherapist, such as the experts at Go Run Go Physio.

  13. FAQ’S Q1: How often should I perform these exercises? A1: Daily practice is recommended to achieve and maintain benefits.​ Q2: Can these exercises prevent future back pain? A2: Yes, strengthening and stretching the back muscles can reduce the risk of future injuries.​ Q3: Are these exercises suitable for all ages? A3: Generally, yes. However, individuals with specific health conditions should consult a healthcare provider.​ Q4: How soon will I see improvements? A4: Some individuals notice relief within a few weeks of consistent exercise.​

  14. THANK YOU Get In Touch Email Id: care@gorungophysio.com.au Mobile No: +61 401 458 166 Address: Kaizen Clinics , 350 Warrigal road, Oakleigh South 3167 Website: www.gorungophysio.com.au

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