Traditionally physiotherapy has looked to treat the symptom in the back. Trying to find what exactly is the problem with the back when you get back pain. Physiotherapists have concentrated their treatment on the back to relief the problems and people with back pain aren’t sure whether to get physiotherapy, sports massage, chiropractic or osteopathic treatment. If you do have back pain, whether that be recent on ongoing the solution is often very simple if we just switch our focus to the source of the problem, not just where the pain presents itself.
If you currently have back pain and are worried about making it worse or would like to know how it can be cured then please drop us an email using Info@BrightonSportsTherapy.co.uk or call us on 01273 921831.
The single most important aspect of low back health is how you hold yourself. Whether that be at your desk at work or relaxing at home. For more in information on posture please click this link to our article on posture.
The next 3 exercises build up in intensity. If you get pain doing one of them it is unlikely you’ll be able to do the others. If you are in pain then you need to give us a call so we can help you get the problem sorted!
2. Quad Stretch with Pelvic Tilt
Pull the foot up behind the back side as shown in the picture to get to the point where you start to feel a stretch in the quads. From there push the pelvis up and out, like a pelvic thrust, and this should increase the stretch through the quadriceps and in the hip region. Not only great for tight quads and low back tension this stretch will also help those of you with knee pain. Something that often goes hand in hand with back pain.
3. Quad Extension
This not only stretches the quads but also the muscles which work with the quads, the hip flexors, and these are the ones that can affect low back pain. Start by sitting on your heels on the floor. Reach your hands out behind you to open up your pelvis and place your hands flat on the floor behind you. This will increase the stretch. If you need to increase the stretch push the pelvis upwards until the stomach is flat as shown.
4. Lumbar Extension
This really affects the hip flexors and muscles that work with them to release any tightness in your low back. Ideally this should be performed over the back of a Swiss Ball but if you don’t have one, or need to practice before you use a wobbly object, you can use the back of the sofa or edge of a bed. Simply arch backwards over the Swiss ball (or whatever you are using) and let the arms and legs hang in a relaxed fashion. You should feel a stretch through your stomach. You may get some sensation in your back also. So long as this is not painful carry on. Hold for a minimum of one minute. Longer if you can cope with all the blood rushing to your head!
5. Half Moon
This will stretch your obliques and the muscles that affect them along the whole of your side. Tight obliques can cause compressive forces in your back and lead to pain. Stand upright with your hands above your head. From this position bend over to the side as shown – making a half moon shape. You may feel the stretch anywhere along the outside of your body. If you feel a compressive sensation on the side to which you’re bending then try the other way first and see if that eases the compression. Hold each stretch for a minute on each side. This stretch is best performed twice daily, especially for those with sedentary jobs. Before you start your working day and then when you finish. To minimise the effect of sitting in a chair all day long.
And there you have it. These are the exercises that many physiotherapists give to their clients to help them recover and avoid back pain. In our experience as sports therapists these are the most effective ones to maintain the health of your back. If you do have any questions about these exercises or have any concerns about the health of your back now or in the future then drop us an email using Info@BrightonSportsTherapy.co.uk or give us a call on 01273 921831.