Top 10 Stretching and Strengthening Exercises for Lower Back

Exercises and Physical activity is what makes our body healthy and fit. Inactivity and Immobility is what weakens our abdominal and back muscles thus making them more prone to strain. Stiff muscles put a strain on the vertebrae hence limiting the spine's natural movements. But physiotherapy exercises can help you alleviate tension, reduce pain, and support the spine. Below mentioned are 10 lower back Exercises that can be recommended by a well-trained physiotherapist.

 

Muscles in the low back, buttocks, abdomen, and hips are necessary for stabilizing and supporting the spine. Keeping these muscles active and strong can help minimize back pain and avoid low back injury. Specific exercises should be prescribed based on the individual's needs. These exercises consist of stretching and strengthening, and also include regular aerobic conditioning.

Abdominal Tucks:

This exercise helps with flexibility, improves blood flow, and enhances movement. The abdominal tucks increase the core body temperature. It warms up the muscles across the abdomen, transverse abdominal muscle as well as the supporting tissue of the core.

• The patient lies on the back with both the knees bent and feet flat.
• Place one hand tightly on the abdomen and tighten the abdominal muscles.
• Then pull towards the spine without holding your breath.
• Perform two sets of 10 repetitions.

Core muscles:

The core muscles are the muscles of the abdomen, back, and pelvis. Exercises that stabilize the core are trained first to reduce low back pain. Core marching works these muscles in a pain-free way.

• The patient lies on the back with knees drawn up and feet flat, engaging the abdominal muscles.
• Maintain this pattern, lift one knee toward the chest without using the hands.
• Keep the abdominals engaged until the patient puts the foot back in the starting position.
• Repeat 15 to 20 times.

Lumbar Extensors:

The posture helps to ease pain and improves overall flexibility. The child pose stretches the low back muscles, as well as the lumbar extensors. This simple stretching exercise is ideal for opening up the lower back and alleviating pain.

• Kneel on the floor and sit on the heels.
• Bend forward with the arms extended in front until the forehead rests on the floor.
• Hold this position for 30 seconds, or as long as the relief is felt from the stretch.

Hip Adductors

• The patient attains a standing position, placing the inside of the ankle on a table or bed.
• Bring the opposite arm straight up next to the ear.
• Lean into the stretching leg and hold this position for 20 to 30 seconds.
• Repeat on each side 3 times.

Hamstrings

• Stand by facing the bed or table.
• Place the back of the heel on the surface so that the leg is straight.
• Lean forward at the hips to stretch the hamstring.
• Hold for 30 seconds and relax.
• Repeat 3 times on each side.

Bird dog hip Extension:

This exercise helps to stabilize the lower back and also the abdominals.

• The patient begins on the hands and knees, shoulders over hands and hips over knees
• Slowly stretch one arm and the opposite leg straight out e.g. right arm, left leg, or vice versa.
• Hold this position for 10 to 15 seconds and bring the limbs slowly down.
• Repeat 15 to 20 times, each time.

Bridging

• The patient begins by lying on a mat on the floor with knees up and feet flat in a comfortable space away from the hips.
• Keep the arms on the floor, and lift the hips off the ground to make a bridge Maintain a straight line from the chest to the knees.
• Hold for 5 to 10 seconds, keep the shoulder blades and neck on the ground, glutes, and abdominals engaged the whole time.
• Slowly bring down the hips to the floor.
• Repeat 15 to 20 times.

Side-to-Side

• The patient lies on the back with the feet pulled toward the hips and the knees up.
• Twist the knees gently to one side and stop when the patient feels that the hips start to come off the table or mat. Keep the upper body in position.
• Bring the knees back the other way and do the same thing on the other side.
• Repeat 25 to 30 times.

Press-ups:

• The patient lies flat on the stomach, brings the elbows to the sides, and places the hands just above the shoulders. The legs should be fully extended, hips with the mat or floor.
• Pull the shoulder blades back and lift the chest off the ground.
• Hold for 5 seconds, making sure that the legs and hips stay in contact with the floor or mat. The neck should stay long and in line with the upper spine the entire time.
• Slowly return the chest to the ground.
• Repeat 15 to 20 times.

Prone Cobras

• The patient lies flat on the stomach with the legs extended, arms at the sides, and hands pressed to the legs.
• Then lifts the chest off the ground, without using the hands, keeping the neck in line. Pull the shoulder blades in and flex the glutes throughout.
• Hold this position for 3 to 5 seconds before slowly lowering the upper body back to the mat or floor.
• Repeat 10 to 15 times.

 

Back pain usually goes away without surgery or too much effort. Sometimes there's nothing you can do to avoid back pain, but physiotherapy treatment is one of the best ways to live a life free of back pain.

This Article was first Published at CB Physiotherapy

Pilates

 

Pilates: Core Strengthening Exercises for Back Pain

Are you experiencing back pain? And are afraid to do strenuous exercises as a part of the treatment? If yes, then start doing Pilates to strengthen your deep abdominal muscles and pelvic floor. Pilates is a series of exercises that train your body to move in harmony and efficiency causing a balanced muscular development. An imbalanced body can lead to muscular weaknesses, which can further prevent a joint from moving through its full range of motion. The main aim of the exercises is to train the deeper, supporting muscles of your body to improve muscle and postural strength, balance, flexibility, and coordination. Pilates can be done under the guidance of trained professionals or physiotherapist who uses an eccentric type of muscle contraction to create long and strong muscles by emphasizing on core strength and skeletal alignment. In this blog, we will discuss in detail  Pilates, its principles, and what its benefits are?

 

Types of Pilates

The two basic forms of Pilates are:

 Mat-based Pilates: Pilate's mats are thicker and larger and tend to have a slicker surface, the series of exercises are performed in or against the gravity-assisted position with or without resistance. The main aim is to strengthen the deep muscles of your body to improve posture, balance, and coordination

 Equipment-based Pilates: This includes specific equipment that works against resistance, e.g. a reformer (moveable carriage that you push and pull along its track), Pilates chair, ladder barrel, pulleys with resistance, dumbbells, resistance bands, exercise balls, foam roller, tennis ball, Pilates ring, and other types of small equipment that offers resistance to the muscle.

 Principles                 

Core (internal muscles which lie deep in the abdomen and back) strengthening exercises combined with the Pilates principles are what make it different from other exercises. These include:

 Relaxation: Relaxation is improved by proper patterns and mental concentration.

 Breathing: Breathing is important in the Pilates method. Proper full inhalation and exhalation so that the air is squeezed out of the lungs. An increase in the intake of oxygen and the circulation of this oxygenated blood to every part of the body causes body cleansing. Pilates combines breathing practice with movements or exercises.

 Concentration: Pilates emphasizes intense focus while doing the exercises. Maximum results can be yielded only when exercises are done with full attention.

 Control: All exercises are done in a deliberate and controlled manner, to lift the muscles against gravity and resistance of the springs.

Centering: The center is the focal point of the Pilates exercise, referring to the group of muscles in the center of the body i.e. the abdomen, lower and upper back, hips, buttocks, and inner thigh is known as the powerhouse. The movements should begin from the center and move towards the limbs.

 Flow: Pilate's exercises are meant to be graceful, smooth and should be done with ease so that each movement flows on its own.

Postural alignment: While performing the exercises correct posture and body alignment should be maintained by optimizing balance and coordination.

Precision: Focus on the core muscle engagement, proper alignment, and most important focus should be on placing the body parts appropriately.

Stamina: With relaxation, postural alignment, and controlled movement, motion becomes more efficient so there is less stress to perform the exercises.

How It Works

Place a mat and start doing a series of movements that will strengthen and stabilize your core. Pilates can be aerobic and non-aerobic form of exercise. The exercises are usually done in a specific order, one after the other, and do not include a lot of repetitions for each move. Though the moves look simple, they take a lot of control and precision, strong emphasis on the technique. Pilate's session approximately takes 45 minutes to an hour, even lesser time if fewer moves are done. To gain the maximum benefit, Pilates should be done at least two or three times per week and postural improvement may be noticed after 10 to 20 sessions. Pilates is a low-intensity exercise with no exertion and therefore free of sweating or straining, aimed towards the core, though you can also expect to see strength gains in your arms and legs.  After exercises are performed regularly re-evaluation is done to ensure that the exercises are appropriate for the person.

 

Health benefits of Pilates: The health benefits of Pilates include:

·         Improves strength

·         Improves flexibility

·         Increases strength of abdominal, lower back, and hip muscles.

·         Improves balance

·         Efficient movements

·         Enhances muscular control

·         Improves spine stabilization

·         Better posture

·         Prevents injuries due to muscle imbalances

·         Improves coordination and balance

·         Relaxation of your neck, shoulders, and upper back

·         Improves lung capacity and

·         Improves circulation through the body parts

·         Improves concentration

·         Increases body awareness

·         Decreases weight

·         Decreases stress.

Precautions: There are certain conditions during which Pilates should be done under the guidance of a physiotherapist

·         Aged 40 years or above

·         Recent surgery

·         High blood pressure

·         High cholesterol

·         Pregnancy

·         Diabetes

·         Multiple sclerosis

·         Medical condition such as heart disease

·         Musculoskeletal injuries or disorders

·         Obesity or overweight.

Pilates is not only used during rehabilitation but also in fitness programs. It can improve your health and fitness, so make it work for you.