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Physiotherapy for lower back pain | The Physio Fix

Lower back pain is one of the most common issues, today. It affects a very significant portion of the global population at some point in their lives. Approximately, 70-80% of people experience lower back pain once in a while. It can occur among people of all ages and have different causes for each individual. The risk factors that can contribute to lower back pain may include a sedentary lifestyle, obesity, aging, poor posture, jobs that require heavy lifting or prolonged sitting, or a medical condition such as spinal disc herniation, or bone or joint disorders.

low back pain-physical examination


CONTENTS
  1. HEAT THERAPY
  2. COLD THERAPY
  3. NSAIDs
  4. POSTURAL EXERCISES
  5. AEROBIC EXERCISES
  6. MASSAGE TECHNIQUES
  7. RELAXATION TECHNIQUES
  8. TENS
Physiotherapy can be an effective treatment option for lower back pain. Some of the most common physiotherapy techniques that help in alleviating the pain include the following:

HEAT THERAPY

Heat therapy helps relax the muscles, and improve blood circulation which leads to increased blood flow to the pain area thus, helping in alleviating the pain. Here's how you can perform heat therapy at home to reduce your lower back pain in no time:
  • Use a hot water bottle filled with warm water (not boiling) and apply it to the desired area.
  • Use a heating pad on low or medium heat depending upon your need. Remember to place a cloth or towel between the skin and pad to prevent burns or irritation. 
  • Take a warm bath or shower, Soaking in warm water results in the relaxation of muscles and eases pain. 
  • You can also use a gel pack i.e. easily available at pharmacy stores. Heat the gel pack in your microwave according to the given instructions and apply it on your back.

The ideal time duration for heat therapy using any method is 15-20 minutes at a time. Heat therapy is generally considered a safe and effective approach for treating back pain, and relieving muscle tension and stiffness. 

COLD THERAPY

Cold therapy is found to be effective in relieving acute back pain caused by an injury or inflammation. It reduces the inflammation and numbs the pain. Here's a step-by-step guide on how to perform cold therapy at home to reduce lower back pain caused by an injury:
  • You can use an ice pack or a frozen gel pack for this purpose. 
  • Wrap the ice pack in a towel or thin cloth and place it in the desired area. 
  • The recommended time duration for the application of an ice pack is 15-20 minutes at a time.
  • You can repeat this process several times a day, depending on the injury and inflammation caused by it. 
  • Remember to allow at least 1 hour of rest between the applications.
If the pain worsens, consult with a healthcare professional as soon as possible. 

NSAIDs

Non-steroidal Anti-inflammatory drugs such as ibuprofen or naproxen help in reducing lower back pain or inflammation. They are available as over-the-counter pain relievers at almost all drug stores.
Always consult a healthcare professional regarding the consumption of any medication. 

POSTURAL EXERCISES

Maintaining a good posture is essential for leading a healthy life. You can practice several stretching exercises, and use ergonomic chairs or support to improve your posture. Some exercises that you can easily perform at home are listed below:
  • Wall angle: Stand with your back against the wall and feet approximately shoulder-width apart. Now, slide your arms up the wall while keeping your lower back flat. 
  • Pelvic tilt: Stand with your back against a wall, your feet shoulder-width apart, and knees slightly bent. Now, try to flatten your lower back by tucking your pelvis under. Hold this position for a few seconds and then, relax. 
  • Cat-cow: Get on your hands and knees, with your back flat. Now, smoothly repeat arching your back like a cat and rounding it like a cow a few times. 
  • Child's pose: Kneel on the floor and sit back on your heels. Now, fold forward and rest your forehead on the ground.
child's pose



Perform these exercises regularly to achieve better results. Remember, do not continue the exercises if you experience any sort of pain or discomfort. 

AEROBIC EXERCISES

Gentle exercises such as walking, swimming, yoga, and Pilates can significantly help in reducing lower back pain and improving the overall health of an individual. Walking improves blood circulation and strengthens the core muscles. A 20 to 30-minute morning walk routine can prove to be highly beneficial for alleviating back pain. Yoga and Pilates can be an excellent way to improve your muscular strength, flexibility, and balance. 
Swimming-aerobic exercise

MASSAGE TECHNIQUES

Different massage techniques can help relieve lower back pain caused by muscle tension or stiffness. You can use a massage ball or a foam roller to practice self-massage to treat pain. Remember, you must listen to your body, experiencing increased pain during or after massage isn't a good sign. It is essential to consult a healthcare professional in case of severe or persistent lower back pain. 
Gentle back massages performed by a healthcare provider can also provide significant relief. 

RELAXATION TECHNIQUES

To reduce stress and relieve muscle tension, relaxation techniques may play a significant role in treating lower back pain. These may include:
  • Deep breathing; Inhale deeply and slowly, hold for a few seconds, and then, exhale slowly and completely. Repeat this exercise regularly for optimal results. 
  • Meditation: Sit or lie down in a quiet place, and practice different meditation techniques easily available such as mindfulness and guided meditation. 
  • Yoga or Tai Chi; Gentle stretching movements help in improving flexibility, strength, and balance and reducing lower back pain, effectively.
Meditation

TENS

Transcutaneous Electrical Nerve Stimulation helps in relieving pain by using low-voltage electrical currents. A TENS unit is a small, battery-operated device that produces small electrical impulses and delivers them to the skin through electrodes placed on the skin. To learn how to use TENS to relieve lower back pain, visit: How does TENS work?


Additionally, it is important to maintain a healthy weight and exercise regularly to prevent lower back pain. Ensure proper workspace ergonomics and maintain good posture. Prefer sleeping on a supportive mattress to alleviate back pain and avoid any activity that may contribute to or worsen the pain. 



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