Back Pain manifests itself differently in different people. It might be identified as a dull ache that you feel every time you get up or sit down. Sometimes, it is severe for some people and affects their daily functioning. In whichever form, back pain can affect your quality of life.
Causes of Back Pain
- If you are at a certain age, say over 60, then you are prone to getting back pain because of many degenerative diseases that happen at this age. As you grow older, the quality of your joints and muscle health gets weaker and weaker, making you more prone to muscle tears, sprains, etc.
- Some forms of back pain are also more common in a particular gender. Upper back pain cases are reported by women with heavier chests because of the pressure the added weight is putting on the thoracic spine. Pregnancy too causes cases of back pain, because the spine while supporting the growing uterus puts pressure on the nearby muscle, causing instances of lower back pain.
- Back pain is also caused by underlying physiological issues like a herniated or bulging disk. This is when the protective gel-like substance starts leaking from the disks and impinges on the nearby nerve causing pain in the back.
- A sudden injury or impact may cause a case of prolonged back pain. If you play a sport or were in a car accident, then a fall or a sudden impact may hurt your back, leaving a lasting pain that should be examined by a doctor.
- Some cases of back pain are caused due to a sedentary lifestyle. If you are in a sitting or lying position most of the time then chances are that you will develop back pain later in your life as your muscles become weak. A sedentary lifestyle also allows you to gain more weight, hence putting more pressure on your back to support your spine, changing your center of gravity.
- Bad posture is one of the leading causes of back pain. If you sit in a crooked or slouched position most of the day, then chances are that you will develop a form of back pain if postural correction exercises are not practiced soon.
How to Relieve Back Pain with Physiotherapy?
There are various types of physical therapy for back pain. Your physiotherapist identifies your cause, your current lifestyle, posture, and many other indicators before deciding on a particular physical therapy plan for your back pain. Some of the options that are available to you via physical therapy are:
- Muscle Strengthening exercises using light weights and freehand exercises for long-term prevention.
- Core strengthening exercises to help equip your back muscles with the strength to help support your spine and prevent back pain in the future.
- Massage therapies to relieve pressure from sore back muscles and provide relaxation.
- Postural correction exercises to help straighten your posture and provide equipment to hold the posture for a longer duration.
- Movement correction is also a way in which physiotherapists analyze your movement and identify those that are causing extra pressure or stress to the spine. It can be changing the way you lift heavy objects, the way you sit, or changing some exercises in your workout routine that may be causing stress to your spine.
Best Physio Exercises for Back Pain You Can Do at Home
Physiotherapy for back pain works with a combination of physio exercises and other therapeutic techniques to give you the best long-term prevention plan while helping with short-term pain relief. Here are some exercises that you need to try if you suffer from back pain frequently:
Bhujang Asan – This popular yoga pose does not only work on the back but helps strengthen your shoulder and core muscles that support the spine and keep back pain at bay. To perform this yoga asana,
- Lie on your stomach on a yoga mat bring your palms and place them right beside your chest.
- Keep your elbows bent while you are positioning your palms.
- While keeping the weight on the palms, rise up only to a level where your navel is hitting the mat.
- Keep the elbows bent, don’t straighten them while performing this asana.
- As you rise up, you will feel a good stretch in the back, from the upper to the lower back. Hold this position for 20 seconds and then repeat.
Lying Down Pelvic Jerks – This is a great exercise for your lower back. You can up the intensity by adding a lightweight or performing this exercise as it is.
- Lie down on your back keeping the knees bent.
- Place your hands near each foot with palms facing down.
- Hold your core tight, clench your butt to lift it for 10 seconds, and then bring it back up.
- Make sure you are not lifting with your neck or your shoulders, but with your butt and lower back muscles. Repeat this about 10 times and when comfortable with this form, up the intensity with a light dumble placed near the crotch area.
Super Man – This is a great exercise for the upper back and shoulder muscles. This is an exercise that can be modified to meet your comfort level. Perform this exercise by extending your entire arm, or by bending them at the elbows whichever is comfortable.
- Lie down on your stomach and extend your arms out to the front.
- Keep your core, shoulder, and upper back tight while performing this exercise.
- Then, lift your arms and feet and hold this position stable for 30 seconds before releasing and repeating again.
- Make sure you are lifting your arms and shoulders with the strength of your core and not otherwise.
Shoulder Blade Squeeze – This is an exercise that you can perform sitting or standing, with a weight or resistance band or even freehand.
- Start by sitting up straight, or standing tall with feet slightly apart.
- Elevate your elbows to your side and keep your palms facing down.
- Then squeeze your shoulder blades and pull the elbows in till you feel a good stretch in the upper back.
- Hold this position for 20 seconds and then repeat.
- Instead of letting your palms face down, you can also hold light dumbbells while performing this exercise to increase the intensity.
Child’s Pose – This is a great relaxing yoga pose for your lower back muscles to relax and relieve any kind of pressure or stress built up in the muscles. Perform this exercise after you have spent a lot of time sitting in one position to help avoid back pain flare-ups.
- Sit on your knees with your butt resting on the top of your feet.
- Now gently lower your back to the ground with your arms extending to the front.
- Try to stretch your arms as much as possible with your current comfort level.
- You feel a full backstretch, especially in the lower back. Hold this position for 30 seconds and then gently come up and repeat.
Phyt Health is India’s first digital physiotherapy platform using 3D Imaging and Artificial Intelligence to accurately capture your movements and recommend relevant treatment plans. On the physiotherapy app, you will find a wealth of exercises that are curated by expert physiotherapists that you can perform in the comfort of your own home.
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