Lower back pain (LBP) is the fifth most common reason for physician visits, which affects nearly 60-80% of people throughout their lifetime. The lifetime prevalence of lower back pain is reported to be as high as 84%. However, back pain shouldn’t stop you enjoying exercise or regular activities. In fact, Studies found continuing your exercise routine in combination with weight training program could help you to recover faster.
In addition, It is emerging that the amount of exercise you do is more important than the type of exercise. More than 30 minutes per day has the greatest health benefits but any amount you can manage will result in benefit. The benefits of exercise even include reducing the risk of developing back pain.
Research highlighted patients with one or more of the following factors may be at risk for back pain. Aging, occupational hazard. sedentary lifestyle, excessive weight, smoking could increase patient risk of experiencing low back pain.
The following are some exercises that aid in pain relief by helping take stress off the lower back and hips. These back exercises should be performed in a pain-free manner. If the pain is experienced, it is best to discontinue the exercises and consider being evaluated by a physical therapist who is familiar with pain science.
The cat camelback is a gentle exercise that stretches the muscles that stabilize the spine, including the back extensors and abdominals. When performed daily, the exercise can help improve the function of the back and decrease your discomfort. You can try these exercise at home for 3 sets of 8 to 10 repetitions. Please avoid holding your breath while performing these exercise.
2- SIngle leg Kneeling Stretch
To do the single leg kneeling stretch, as shown below, begin by kneeling on one leg. Squeezing the buttock muscle of the leg that’s in the back, and keeping your tailbone tucked under, shift your hips forward a bit. You should feel the stretch deep in the front of the hip that’s positioned back. Hold for 20 to 30 seconds, then switch legs. Repeat 2 times a day.
3- Pigeon Stretch
If you spend much time at a desk, in a car, or on a couch, you probably have reduced hip mobility. Lack of hip mobility could lead you to stiff lower back. Start with your front knee bent to a 90-degree angle. The back knee can be as bent or extended as is comfortable for you. Rotate the back hip toward the front leg heel, and then toward the back foot. Keep the chest up tall, and only bear as much weight as you can comfortably. Remember, avoid holding your breath while performing these exercise.
Dublin Sports Injury Clinic is a physical therapy clinic based in Pearse Street, Dublin 2. We have a high volume of patients who are treated with low back pain. Initially, our treatment will be focusing on helping our patients to get pain free as quickly as possible. We educate our patients to understand the cause of their back pain and how they can stay pain-free. Rehabilitation exercises will be customized for every patient and we show them the correct techniques and progression.
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Disclaimer: This article is for information only and should not be used for the diagnosis or treatment of medical conditions. You can contact us if you would like to book an appointment or get some advice from our therapist.
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