List of Physical Therapy Exercises for Back Pain Relief

Physiotherapy is the first line of treatment for most cases of back pain. The treatment plan consists of a wide range of exercises that strengthen your back muscles and get you moving with maximum flexibility and minimum discomfort. Anyone with back pain, whether an older adult or a desk job worker can benefit from physical therapy under the supervision of a licensed physiotherapist. Here is a list of physical therapy exercises that reduce back pain and restore your active lifestyle easily.

Physical Therapy Exercises to Treat Back Pain Without Surgery

Exercises are a crucial part of back pain treatment in most physiotherapy clinics in Brampton. They are non-invasive and engage the whole body while targeting a specific part of the body. Do the exercises as instructed by your therapist to reap the maximum benefits and prevent the condition from recurring. 

How do exercises help manage back pain?

• Strengthens core muscles– A strong core supports the spine, distributes your weight evenly throughout the spine and allows smooth functionality of your lower back. If your back pain occurs due to a weak core, it is important to strengthen the core muscles through exercises and reduce the pain.
• Reduces pain- Physical therapy relaxes back muscles and releases the natural painkillers of your body (endorphins), thereby reducing your pain and discomfort.
• Improves back flexibility- The right stretches and exercises reduce stiffness and improve your range of motion. You can walk, twist or bend without discomfort.

You must stay consistent while performing the exercises. Increase the intensity of each exercise gradually so you don’t hurt yourself. 

Also Read: What is the Difference Between Physical Therapy and Physiotherapy?

Physical Therapy Back Pain Exercises for Seniors

Muscle weakness is a common reason why older adults get back pain. Other causes include degenerative disc diseases, osteoarthritis, injuries and poor posture.  You should consult with a healthcare practitioner if the back pain makes even basic physical activities like walking or bathing a challenge.

Wiper

• Lie on your back.
• Bend your knees with your feet flat on the floor.
• Keep the shoulders on the floor.
• Now move the knees to one side. 
• Hold the position for 5 seconds.
• Gently return to the starting position.
• Then move the knees to the other side.
• Repeat the exercise 2-3 times at least once every day.

Knee to Chest

• Lie on your back.
• Bend your knees with your feet flat on the floor.
• Keep the shoulders on the floor.
• Bring one knee as close as possible towards the chest and hug it gently with both hands.
• Keep the lower back firmly on the floor.
• Hold the position for 15 seconds.
• Slowly lower the leg.
• Repeat with the other leg.
• Repeat the exercise 3 times at least once every day.

Bridge

• Lie on your back.
• Bend your knees with your feet flat on the floor.
• Keep the shoulders on the floor.
• Slowly raise your hips a few inches off the floor.
• Keep your back straight.
• Hold the position for 5 seconds.
• Return to the starting position. 
• Repeat 3 times every day.

Lying Clams

• Lie down on your side with your knees slightly bent.
• Keep the bottom arm under your head.
• Keep the heels together.
• Slowly raise the top knee as far as you can.
• Lower it down to the starting position.
• Repeat 5 times on each side.

Tuck Hollow

• Lie down on your back.
• Keep one leg bent while the other straight and arms by your sides.
• Gently raise the extended leg 2 inches off the floor.
• Now slowly raise your head as much as you can.
• Extend your hands overhead.
• Hold the position for 10 seconds. 
• Repeat 3 times every day.

Exercises are effective only when you do them the right way. You should consult with a physical therapist before starting any of them. 

Physical Therapy Back Pain Exercises for Young Athletes

Injuries are the most common cause of back pain among young players. Overuse of back muscles can lead to ligament tears or muscle strains. Playing the game in an incorrect form can put excessive stress on your spine causing a stabbing pain in the back. 

A sports physio can examine your injuries and prescribe exercises specific to your needs. Here are some easy exercises that help reduce your back pain and resume the game.

Bear Crawl

• Start in a push-up position.
• Keep the hands beneath the shoulders.
• Keep your heels off the floor and hip distance apart from each other.
• Lift your knees a few inches off the floor.
• Move your right hand and left foot followed by your left hand and right foot to move forward in a crawling motion.
• Elevate your hips and keep the back straight.

Cat Camel

• Start with an all-fours position.
• Lower your head slowly.
• Raise your back up.
• Hold the position for 5 seconds.
• Now raise your head gently.
• Put your back down in a downward arch. 
• Hold the position for 5 seconds.
• Repeat 10 times.

Child’s Pose

• Sit straight on your heels.
• Keep your arms by your side.
• Raise your arms and fold forward.
• Rest your forehead on the floor while keeping your hands extended in front.
• Hold the position for 5 seconds.
• Repeat 7 times every day.

Superman 

• Lie down on your stomach.
• Extend your arms in front of you.
• Now slowly raise your arms and legs a few inches off the floor.
• Hold the position for 15 seconds.
• Return to the starting position slowly,
• Repeat 10 times.

The intensity and type of exercise vary from athlete to athlete. Get yourself checked by a physical therapist if your injury limits your movement or causes your pain. Perform the exercises under the thorough guidance of your therapist.

Also Read: When to Get Physical Therapy/Physiotherapy Sessions?

How to Make the Most of Physical Therapy Sessions?

Back pain can occur due to various reasons. Age-related muscle weakness is one of the most common reasons why seniors get back pain. Athletes and desk job workers are also at higher risk of getting nagging back pain due to overuse of muscles or a sedentary lifestyle. You should consult with your physical therapist as soon as you notice the symptoms such as the inability to bend, walk or perform everyday tasks. Physical therapy, if it begins early, can treat your back pain and prevent the condition from recurring. 

You can find experienced physical therapists in Brampton to help you manage back pain symptoms. Top clinics like Physiotherapy First provides a customized exercise program based on the patient’s unique needs and goals.  

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