Chiswick-Physio BLOG

 

Exercises to help low back pain
Aging, Exercise, Muscles & Joints

How can I help my low back pain?

Are you struggling with pain in your lower back?

Has it been going on for a while?

Is your low back pain affecting what you can do on a day to day basis?

Low back pain is the most common complaint we have seen in the clinic over the 17 years that Chiswick-Physio has been treating clients in west London. As life gets busier for many people, finding the time to fit in regular exercise or activities has reduced, resulting in increased lower back pain.

To find out how you can be active in reducing your low back pain read on as we answer and help you get on the road to recovery.

In this blog we will cover:

  • How do I know if my low back pain is serious?

  • What will help my back pain?

  • How you can strengthen your back

  • How physiotherapy can help to eliminate your back pain

Is my low back pain serious?

Here at Chiswick Physio, we see and treat a wide variety of clients who struggle with pain in their lower back, and we help them to establish ways of fitting exercise into their lifestyle and busy routines. Whether that is adapting to increased travel commitments or reduced time available to complete exercise. We work with our clients to establish what their goals are and how we can support them in achieving their goals.

Back pain affects 8 out of 10 people so it is common for people to have experienced back pain at some point of their life. Serious back pain is very rare, and it affects less than 5% of the population so it is unlikely that your pain is going to be so significant that the team at Chiswick-Physio are unable to help you. 

It is important to know that the back is a strong and stable structure. The back is encased and supported by a scaffold of strong ligaments and muscles capable of managing much more than the day-to-day activities we throw at it.  

There are many causes of lower back pain, the most common of which are often not related to a specific structure and will settle within 6-8 weeks. Exercise rehabilitation can help to ease symptoms and improve strength, helping to prevent further episodes of low back pain. 

If your symptoms are not settling, your pain keeps getting worse or you are experiencing other symptoms, such as fever, major weight loss or weight gain, loss of function or weakness in extremities, bladder problems we recommend you seek further medical advice. 

What will help my low back pain?

The mainstay of improving pain within the lower back is based around movement. Exercise is currently the only prevention for recurrent low back pain. So, keep positive, keep going and keep active.

Often in the first few days of experiencing back pain, movement can be the aggravating factor. When this happens, it is only natural that you become more fearful of aggravating your pain and you gradually start to modify your activities and modify your quality of life. But it does not have to be this way.

What exercises help acute low back pain?

At Chiswick-Physio, we encourage clients to move little but often to avoid the associated stiffness that comes with acute low back pain. Certain positions can provide relief from pain. We encourage our clients to adopt these positions throughout the day in effort to settle their symptoms. Here are a few examples with links to how to do the exercises: 

  1. Child’s pose

  2. Knee hugs

  3. Cat camel 

  4. Pelvic tilts

What exercises will strengthen my lower back?

Once the initial pain has subsided, we look to strength-based exercise targeting the muscles surrounding and supporting the back. Note that when we discuss strengthening, it is important to understand that we do not consider our clients as being ‘weak’ or ‘not strong enough’. We utilise strengthening exercises to help regain confidence in different movements and to build greater strength of the targeted muscles to reduce pain and symptoms. Exercises we commonly prescribe are listed below. Please view videos by clicking on the exercises: 

  1. Sit to stand or squats

  2. Romanian deadlifts

  3. Hip bridges 

By encouraging movements that use a joint’s full range of motion, we can increase our body’s ability to move freely in all directions with adequate strength and without caution, for example, bending down to pick the dog up. 

At Chiswick Physio, your goals are important to us. Whether it is being able to play with your children, grandchildren, or pets or if it is returning to your favorite sport, we are here to help.

     

    How Chiswick-Physio can help your low back pain

    If your back pain has been getting worse and you want to cure your back pain rather than simply manage it, physiotherapy could be the solution you’ve been looking for.

    An in-depth assessment and structured rehabilitation programme is often needed to determine the cause of lower back pain. At Chiswick-Physio our specially trained Physiotherapists provide personalised care by tailoring an exercise programme that works for you and your lifestyle. Our team have worked with hundreds of patients suffering with lower back pain just like you and can get you pain-free and moving normally again.

    If you would like to prevent or treat lower back, knee, shoulder or neck problems, sports injuries or have a women’s health issue please contact us.

    We are here for you

    If you’re in pain and would like to talk to us about getting some help, are training for a specific event, after some specialist advice, or if you are looking for a diagnosis, remember we are always here to help you.

    If you would like to get one of our limited slots, please click book a consultation to email or CALL us on 07900603617.

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