First Point Physio



Lower Back Pain

Lower back pain can be short term or in some cases long term depending on the cause for the symptoms. There are some simple exercises that you can do to help alleviate your lower back pain – whether this is caused by joint, muscle or nerve.

Pacing Physical Activity:

It is important to pace out your physical activities and ensure it feels ok later that evening/next day. Try to keep your lower back moving – when pain is sudden/short term it can be easy to not move your lower back due to pain however we know it is best to keep the back moving with gentle exercises little and often throughout the day.

Pain management methods:

Speak to your GP/pharmacist about some pain medication if needed

Heat packs 10-15 minutes daily and/or after exercise – to ease any muscle spasm and this can help with pain.

Exercises to try:

We recommend you try the following exercises. If your symptoms increase/worsen then we suggest you seek advice from the physiotherapist and stop exercising until you have gained further medical advice.

Knee rolling

• Lying onto your back

• Gently roll your knees side to side

• This exercise helps to relax muscle spasm but also encourages the joints to move aiming to ease pain and stiffness

Repetitions……………………………………….

Pelvic tilting

• Lying onto your back

• Knees bent with feet rested

• Rock your pelvis forwards and backwards – causing your lower back to arch up and then flatten to the bed/floor.

Repetitions………………………………………..

Bridging

• This is a good loading/strengthening exercise for your back

• Lying onto your back, knees bent with feet resting on floor

• Squeeze your buttocks and lift up your hips

• Then relax as you lower back down

• Ensure you are slow and controlled with movements

Repetitions………………………………………….

Seated flexions

• Sitting in the chair

• Bend forwards to reach your ankles

• Return back to sitting

• You can use hands to support return into sitting if this is difficult to do

Repetitions……………………. …………………………

Standing Extensions

• Standing with hands supported to hips

• Slow and controlled extend your back as far as you feel comfortable

• Return back to neutral standing

Repetitions……………………………………………

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