Easy Physical Therapy at Home for Low Back Pain
Here are 3 Great Physical Therapy Exercises to help prevent Low Back Pain Flare Ups
MY BACK IS JACKED - The Physical Therapy Doctor's Guide to Low back Pain
Acute low back pain can be an agonizing experience, causing distress and hindering daily activities. Thankfully, the field of physical therapy offers effective solutions to manage and alleviate the pain associated with these flare-ups. By combining expert guidance with therapeutic exercises, individuals can find relief, improve their quality of life, and regain control of their back health.
Understanding Acute Low Back Pain Flare-ups
Acute low back pain is a sudden and intense pain that typically lasts for a few days to a few weeks. It can occur due to various reasons, such as a sudden increase in physical activity, sitting around all day doing nothing, sudden movements, or even while you are resting in bed. These flare-ups can be debilitating and greatly impact an individual's ability to function at work, at home, and in recreational activities.
While rest may seem like the best solution during these episodes, prolonged inactivity can actually worsen the pain and delay the healing process. This is where physical therapy steps in, offering a targeted approach to address acute low back pain and facilitate recovery.
The Role of Physical Therapy
Physical therapy is a non-invasive and evidence-based treatment option for managing acute low back pain flare-ups. A qualified physical therapist will assess the patient's condition, identify contributing factors, and design a personalized treatment plan tailored to their needs. The primary goals of physical therapy for acute low back pain are pain relief, improved mobility, and the prevention of future recurrences.
Benefits of Therapeutic Exercises
Pain Relief: Therapeutic exercises help reduce muscle spasms, decrease inflammation, and release endorphins, the body's natural pain relievers. This combination of factors can significantly alleviate acute low back pain during flare-ups.
Improved Mobility: As pain decreases and flexibility increases, individuals experience improved mobility and range of motion. This allows them to perform daily activities with greater ease and comfort.
Prevention of Recurrences: Regularly performing therapeutic exercises not only helps in managing acute flare-ups but also reduces the risk of future low back pain episodes. Strengthening core muscles and promoting proper body mechanics protect the spine from potential injuries.
Enhanced Quality of Life: By addressing acute low back pain and providing relief, physical therapy enables individuals to engage in their favorite activities, pursue their passions, and lead a fulfilling life.
Prevalence Among Young Adults
Traditionally considered an affliction of older age, low back pain is increasingly affecting young adults. Modern lifestyle factors, such as sedentary behaviors, prolonged sitting, and increased screen time, are contributing to this trend. A study published in the Journal of Orthopaedic & Sports Physical Therapy revealed that low back pain prevalence among young adults aged 18-30 years has been steadily rising over the past two decades.
Lucky for YOU... Physical Therapy is Easy and Natural for the Body
Our body takes the path of least resistance. So if it is painful or difficult, our body will avoid the motion... unless we choose to take the hard road.
Here are 3 Great Physical Therapy Exercises to help prevent Low Back Pain Flare Ups
1. The Ab Vacuum
The goal with the Ab Vacuum is to improve control of the transverse abdominis, the deep muscle that stabilizes the front lower portion of the trunk. Many of my patients have difficulty finding this muscle and using it functionally, so I like to use this exercise.
Position 1:
Step by Step:
1. Take a deep breath in through your nose and expand your belly as big as possible. Fill the entire lungs with air and allow the ribs to expand.
2. Slump forward and rest your arms on your knees while you exhale fully. Suck in your belly as tight as possible, trying to bring your "belly button to tailbone."
3. Hold your stomach as tight and skinny as possible while you take a small, shallow breath of air through your nose. Then exhale and suck your stomach in even further and hold tight for 3-5 seconds while still exhaling.
Position 2:
4. Finish by taking a deep breath and sitting up tall. Relax your shoulders and take a few casual breaths before the next rep.
Start with 1-2 reps per session and work up to 10 reps per day.
Make sure you AVOID HOLDING YOUR BREATH. The compression of the muscles deep into you abdomen will put pressure on big arteries and veins. You may feel nausea, dizziness, or lightheaded. Always remember to start slow and progress slowly.
MY BACK IS JACKED - The Physical Therapy Doctor's Guide to Low back Pain
2. The 100
The 100 is an exercise based primarily off Pilates, or so it goes. The main concept is again...abdominal control with breathing.
In most cases, I modify the position to start easy and progress as tolerated. Most people with low back pain may have difficulty starting with straight legs, so just shorten the lever arm.
Step by Step:
1. Start on your back with your knees bent and feet on the floor (Hooklying position).
2. "Draw in your abs" (suck in and squeeze) and flatten your low back while you lift your legs off the ground.
3. "Tilt you head and neck up" (no a situp or crunch) and keep your arms straight.
4. With elbows and wrists tight, flap your arms quickly while you contract your ab muscles. Make sure to breath each time you quickly contract those abs.
Start with 5 sets of 20 arm flaps, then 2 sets of 50 arm flaps, then 1 set of 100 with knees bent. Then straighten your knees and work your way back up to 100 consecutive arm flaps.
3. Low Trunk Rotation - LTR
This is one of my favorite exercises for back pain. We typically move in a linear direction... forward and back, with some lateral motion at times. And we tend to lose our rotational mobility with age.
This exercise starts stiff and slightly painful, but quickly loosens up the spine, hips, and shoulders and quickly feels good.
Step by Step:
1. Start on your back with your knees bent and feet on the floor.
2. Keep your legs together and your upper back flat as you let your knees drop out to the side.
3. Take a deep breath through your nose while your legs at the end range then exhale and bring your legs to the other side.
4. Do NOT push through the point of pain. Once you feel tightntess with the rotation, stop, breath, and go back the other direction.
Start with 5-10 reps and work up to 20 reps per day
These are just a few easy physical therapy exercises that you can do at home to relieve low back pain. Remember to always consult with your doctor before starting any new exercise program, especially if you have a history of low back pain or other medical conditions.
For more information and a deeper look into exercises you can do in your own home, check out my new course on sale today.
MY BACK IS JACKED - The Physical Therapy Doctor's Guide to Low back Pain