Best exercise for lower back pain relief
Introduction
Back pain is a common condition that affects millions of people worldwide . It can range from mild ,acute pain to severe chronic pain that interferes with daily activities and reduce quality of life.
The back pain is complex structure made up of bones , muscle, ligament, and tendon that work together to provide support stability and movement
Back pain can be caused by a variety of factors, including
- Muscle strain or overuse
- Poor posture
- Herniated/ bulging disc
- Degeneration condition like , osteoarthritis, spinal stenosis
- Injury or trauma
Most common cause for low back pain
- Work posture – leaning forward in a chair while looking at a computer puts 3 to 4 times more strain on the back as compared to sitting upright.
- Abnormal load on the spine – carrying loads multiple times of your own body weight over a long period of time leads to damage to joint muscle and ultimately the pulpous discs that leads to a disc prolapse .
- Obesity – additional fat around the abdomen alter the spinal curves , causing exaggeration of the lower back curve ( hyperlordoisis).
- Genetics – very uncommonly a person may suffer from low back pain if he /she is born with a spinal defect such as scoliosis or a hemivertebrae or a fused spine .
Physiotherapy treatment
there are various recommended physiotherapy methods of treatment –
Heat therapy-
Heat help the increase the blood circulation to the skin muscle , bones and joints. Increase blood supply takes away the pain producing sustained from the tissue and rids patient of the pain .
Cold therapy –
it’s consists of ice pack, ice massage , cold water pack etc. It is very effective If used with in 24 hr. Of an acute injury of the back. After 24-48 hr one you can switch over to heat therapy .
Manual therapy –
A therapist use Their hands or elbow to apply pressure of the trigger point. trigger point release help in pain relief by releasing tension in the muscle. Releasing trigger point can help improve flexibility and range of motion . Releasing trigger point can help improve posture by reducing muscle imbalance.
IASTM –
Instrument assisted soft tissue mobilization a tool is used to apply pressure to the trigger point.
Exercise for the back pain
exercises serve the role of putting spine back to its normal shape . They aimed to strengthen posterior spinal muscle , abdominal muscle and thigh ( quadriceps) muscle . To tone the other muscle of the trunk .
Abdominal muscle exercise –
1. Head raising exercise –
2. Straight leg raising –
4. Knee to chest –
5. Abdominal flexion to toe touch –
6. Abdominal rotation –
Exercise of trunk hip and thigh muscle-
1. Bridging –
2. Trunk flexion & extension –
3. Hamstring stretch –
4. Quadriceps exercise –
5. Back extensor muscle exercise
