Physiotherapy Exercises to Help Relieve Lower Back Pain

January 28th, 2023
Physiotherapy Exercises to Help Relieve Lower Back Pain

If you are experiencing lower back pain, physiotherapy is the perfect solution. Physiotherapy does not require any medication, and the exercises can be done in the convenience of your own home.

Lower back pain is one of the most common areas treated by physiotherapy. By performing a few different stretches and exercises, you can relieve pain and improve the overall function of the lower back. Here are two simple exercises that can be done at home to help to get started.

The Cat-Cow Stretch

The Cat-Cow exercise is a great way to flex and extend the upper spine and shoulders. Performing 10-15 reparations of the cat-cow exercise increases the blood flow to the discs in your back and reduces pressure on nerves.

To perform the exercise, start with your hands and knees on the ground. Place your wrists under your shoulders and your knees under your hips. Once in position, inhale and arch your back, lifting your head and tailbone towards the ceiling, while keeping your hips level. Then, exhale and round your back, tucking your chin to your chest and bringing your tailbone towards your knees. 

Repeat this movement for 10-15 repetitions.

The Bird Dog Exercise

The Bird Dog exercise is another physiotherapy favorite that strengthens the muscles in the lower back and core. Performing this stretch consistently can help support the lower spine and reduce pain in the lower back.

To perform the Bird Dog exercise, start in the same position as the Cat-Cow. When you are in position, inhale and lift your right arm and left leg off the floor, while keeping your back and hips level. Exhale and return to the starting position. 

Repeat with the left arm and right leg. Do 10-15 repetitions on each side.

It is important to note that these exercises are not a substitute for medical advice and should be done under the guidance of a qualified physiotherapist. Also, it's important to always listen to your body, if an exercise causes pain, stop, and speak with your physiotherapist about it.

Steveston Physiotherapy is a family-owned clinic focused on providing custom exercises and activities to ensure optimal recovery. We work closely with a small list of patients to prevent injuries, manage acute conditions, and minimize chronic pain.