Managing Back Pain
Experience low back pain? You’re definitely not alone. It is a really common issue that physical therapists help people with all the time. The low back, also called lumbar spine, is made up of 5 vertebrae. It deals with lots of stress just from everyday activities. That is why almost everyone will feel that familiar ache at some point. But the good news is, you don’t have to just live with it. With a focused rehabilitation plan, you can absolutely get better.
One key to easing low back stress is to make sure your entire spine moves well together. If your middle back area is stiff, it forces your lower back to work harder and can lead to more pain. Here is a simple exercise to help get your spine moving:
Thread the needle
Start on hands and knees.
Reach your right arm underneath your left arm, allowing your spine to rotate
Hold this position for a few seconds.
Bring the right arm back up and rotate towards the ceiling, letting your eyes follow your hand
Try to do 2 sets of 8 repetitions on each side
Strong hips and core muscles are also super important for supporting your lumbar spine and giving it more stability. Your physical therapist will guide you through a progressive exercise prescription throughout the rehab journey. Here are a couple of exercises to start with.
Side plank on elbow
Lie on your side
Prop yourself up onto your elbow. Make sure your elbow is directly under your shoulder.
Bent both knees to a 90 degree angle.
Lift your hips off the ground, keeping your knees, hips, and shoulders in a straight line.
Hold for 20 seconds. Aim for 2 sets on each side
360 breathing
Lie on your back with knees bent and feet flat on the floor.
Place one hand on your stomach.
Take a deep breath in, focusing on expanding both your stomach and your rib cage.
Exhale slowly, letting everything relax down.
Repeat for 2 minutes.
Keep in mind that there is a lot more involved in recovering from low back pain. If you’re finding it tough to manage on your own, don’t hesitate to reach out and schedule an appointment with us. We’re here to guide you through the entire rehabilitation process!