Back pain is a sore issue for Canadians and many adults around the world. As much as 25% of the population lives with chronic back pain.
This is the type of pain that can seriously diminish a person’s quality of life. The pain can become agonizing, especially since so many muscle systems are tied to your back. You need to get deliberate about fixing your back pain, starting with some exercises that everybody can do.
The following physiotherapy exercises provide an excellent starting point.
Get a Physician’s Exam for Your Back
Before delving into physiotherapy for back pain, make sure you get a doctor’s exam. The doctor will examine your back pain to let you know the location and source, along with exploring some potential causes and stressors.
This exam lets you know whether you’re dealing with nerves, muscles, discs, or a combination. From there, you can take up a physiotherapy practice that provides healing relief.
Use Some Physiotherapy Exercises
You’re probably asking, what is physiotherapy, and how can it help? Physiotherapy is a field of exercise science that will help you build your body back stronger while increasing flexibility, endurance, and range of motion.
By working your body, you build it holistically and can avoid surgery or other extreme measures that often only provide temporary relief. Physiotherapy can also heal your back pain so that you’re no longer reliant on painkillers to get you through your day.
Here are some back exercises to add to your weekly life:
Take Up a Yoga Practice
Experts agree that a yoga practice provides many of the same benefits that physiotherapy does. This ancient art helps people integrate their mind, body, and spirit while building total-body strength, flexibility, and coordination.
Yoga helps hold back the hands of time so that your body ages gracefully. It has plenty of poses that stretch your lumbar region, pelvis, and core while elongating your spine. It also requires you to balance yourself, which helps you build strength and durability in a functional way.
You’ll find that yoga is a gentle art that you can do at any age or athletic level.
Hit the Squat Rack
Many physiotherapists strongly advise you to build your body as strong as you can to alleviate back pain. This is mainly possible through a strict weight training regimen.
Squatting is an exercise that strengthens your back, legs, shoulders, glutes, core, and the rest of your body, one rep at a time. Strengthening all of these muscle groups at once makes your back more resistant and lowers the risk of having to overcompensate for other weaker muscles.
Learn proper form so that you can take it easy on your back, while still making it stronger. Many people start as low as a few reps of the bar while working their way up. Starting with weight this light helps you get your technique down while not overtraining.
Get a local gym membership or order a squat rack that you can install in your garage.
Several Reps of Toe Touches
Many people have back pain due to a total-body lack of flexibility. Muscles begin to bunch up in your lumbar region and will only tighten through age and lack of use.
Start doing toe touches several times per day. Ease your way down and stop at the point you can comfortably hang without strain or sharp pains. Don’t try too hard to touch your toes if your body isn’t quite that flexible yet.
Hold the position for a few seconds, as you breathe in through your nostrils and out through your mouth. Ease back up slowly, allowing your muscles to get a full stretch. Go a little bit further with the stretches each week as your body becomes more comfortable and flexible.
This will elongate your spine, stretch your muscles, and lubricate the joints as time goes on.
A Series of Leg Stretches
To prevent your back muscles from overcorrecting, you need to make your glutes and legs as limber as possible. Develop a series of leg stretches that you can do each week.
You can sit down with your legs spread apart, stretching to touch your fingertips as far as you can for each leg and the space between your legs. You can also stretch with your legs together, one bent and the other extended, one folded behind your back and the other extended, one leg folded over the other at the knee, and several other exercises.
Take your time with these exercises. Allow yourself to take deep, full, breaths, and don’t strain too hard to stretch more than your body comfortably allows at your current state of flexibility.
Hip Training and Pelvic Tilt Exercises
Get used to extending your hips and pelvis outward, extending them backward, and swiveling them in circles and serpentine motions. The hips are connected at your back and core, and play a role in the lower back pain that many people experience.
Do some exercises that require you to stretch your back by twisting at the hips. The more you stretch this series of muscles and joints, the less likely you are to walk around with back pain.
See a Physiotherapist for Your Back Pain
To get the full benefit of physiotherapy exercises, consult with a professional. Going to physiotherapy in Brampton once a week can work wonders for your back pain. These professionals will guide you through these exercises while monitoring your pain, strength, and flexibility levels every step of the way.
Let Reform Physiotherapy help you make your back pain a thing of the past. We’re among the best physiotherapy clinics in Brampton and have state-of-the-art facilities and skilled pros on our staff. To learn more, contact us on our website or at (905)792-8181.