Physiotherapy exercises for Back pain in London

Physiotherapy Week 1-4 for Low back pain at Spine Surgeon London

Physiotherapy for lower back pain

Physiotherapy exercises for low back pain are simple exercises to improve stiffness, increase movement and reduce your back pain. It is usually a set of exercises that a therapist helps you with for your back pain. 

Physiotherapy has both active and passive exercises. 

Active exercises are exercises that you do yourself.

      • AEROBIC EXERCISES
      • STRETCHING EXERCISES
      • STRENGTHENING EXERCISES

AEROBIC EXERCISES:

These are exercises that gets you moving and your heart pumping fast. You take in a lot of oxygen and it is good for yuor body. Research shows that  20 – 30 minutes of aerobic exercise 3-4 times a week improves muscle tone and function.

 

STRETCHING EXERCISES:

Stretching exercises as the name indicates stretches the muscles around your spine. It makes the muscles flexible. You wll bend like a rubber!

 

STRENGTHENING EXERCISES:

These exercises strengthen the muscles that hug your spine – muscles around the front, back and sides of your spine.

When will I need physiotherapy for my low back pain?

3 common situations:

During a episode of back pain – gentle stretches help you to move and not seize up.

After a steroid injection – helps to mobilise your stiff back after the steroid injection has offered you good pain control.

After Spine Surgery – the therapist will take you through a program to get you back in action.

What back pain conditions can physiotherapy be useful?

1) Non-specific lower back pain:

Back pain due to simple injuries and where no cause for the back pain is identified. This is the most common cause of low back pain. Physiotherapy gives you the techniques and tools to move your back into action in the correct way.

 

2) Degenerative Disc Disease:

This is caused by ‘wear and tear’ due to ageing of your discs in your spine. The chemicals released by the ‘worn out’ discs causes stiffness of the muscles and soft tissues. Physiotherapy improves the blood flow into those muscles and soft tissues in your back. The circulation the blood flow helps remove the chemicals that are released by these ‘worn out’ discs.

 

3) Sciatica from prolapsed disc:

The prolapsed disc presses on your spinal nerve as it comes out the spine to supply your leg. That is why the back pain spreads from your back to the buttock, back of the leg and to your foot. This is called ‘sciatica pain’. Physiotherapy for sciatica stretches the nerves in a controlled manner. It moves the joint of the spine and helps release the spinal nerve from where it is trapped.

 

4) Spinal stenosis:

The space in the spinal canal narrows as your age advances and the canal becomes small and tight.  It causes a ‘block’ in the spinal canal and is called ‘Spinal Stenosis’. It grips the bunch of nerves lying in the spinal canal. The spinal nerves are squeezed during walking, standing and running. This causes back pain and leg pain.

Physiotherapy sessions offer the techniques to move your spine carefully during low back pain. It helps open up the tight spinal canal gently. We are talking a few millimetres here! But this makes a huge difference to the spinal nerves who have been crying in pain.

Gradually, your back pain and leg pain disappears as your spinal nerves are now happy.

Physiotherapy techniques used for low back pain

ACTIVE & PASSIVE TECHNIQUES

ACTIVE PHYSIOTHERAPY:

Active therapies are exercises suggested by the physiotherapist that you will be able to do yourself in the comfort of your own home.

It has the advantage for these exercises to be done at your own pace and comfort. Active therapy exercises improves mobility, flexibility and strength of your lower back. These include:

 

  • AEROBIC EXERCISES:

Aerobic exercises increases your heart rate and lasts for 30 minutes, for 4-5 times a week.

These exercises help your mobility, balance, manage your weight and give you a sense of well being.

Examples of aerobic exercises are: exercises bikes, swimming, running and walking

 

  • STRETCHING EXERCISES:

Stretching exercises stretches your muscles and ligaments around the spine to improve flexibility and reduce tension in the tissues supporting your spine.

For example you can lay on your back bend your knees and pull upwards gently and gradually towards your chest.

See below for these exercises

 

  • STRENGHTENING EXERCISES:

Strengthening exercises are those that focus on strengthening your core muscles around the spine. These core muscles wrap around your spine and provides stability to the spine in your day-to-day function.

Strengthening exercises are responsible for your good posture and the way you hold your body in different positions during sitting, standing and walking.

 

PASSIVE PHYSIOTHERAPY:

Physiotherapists also offer manual hands-on techniques in combination with the above exercise programs. These are  mobilisation and manipulation therapy.

 

  • MANIPULATION THERAPY:

Here the physiotherapists ‘adjusts’ your spine with a small thrust of their hands on your spine. You will feel or hear a ‘pop’ and this may relieve your back pain.

 

  • MOBILISATION THERAPY:

The physiotherapist during mobilisation therapy offers gentle and slow traction movements to stretch your spine. The mobilisation of the tissues around the spine offers back pain relief and improved range of movement.

PHYSIOTHERAPY EXERCISES FOR LOW BACK PAIN

Just a piece of general advice:

  • Do the stretch twice a day before breakfast and dinner.
  • Do not overdo them especially at the beginning.
  • Start these movements slowly and carefully.
  • Don’t get worried if these movements cause mild discomfort. This will last only a few minutes.

 

If the back pain or discomfort lasts more than 15 minutes, stop and do not do any further exercises till you see professional help.

Take time to do these exercises.

 

Physiotherapy exercises for low back pain really works

Physiotherapy Week-1 Spine Surgeon London
Physiotherapy for low back pain. Back press excercise at Spine surgeon.

PHYSIOTHERAPY EXERCISE – BACK PRESS:

Keep a rolled-up towel under arch of your back.

Press your spine towards floor and count to 5.

Then relax by counting down from 5 to 0

Repeat these back exercises 3 times.

Take your time to do these exercises slowly.

Physiotherapy for low back pain. Knee press exercise at Spine surgeon.

PHYSIOTHERAPY EXERCISE – KNEE PRESS:

Keep a rolled-up towel under your knee

Press your knee towards floor and count to 5.

Then relax by counting down from 5 to 0.

Repeat these exercises 3 times.

Take your time to do these exercise.

Physiotherapy for low back pain. Calf Stretch exercise at Spine surgeon.

PHYSIOTHERAPY EXERCISE – CALF STRETCH:

Move the ankle upward fully and count to 5.

Feel the stretch.

Bring the ankle down and relax.

Repeat these stretches 3 times for each leg.

You can do this with both legs at the same time.

Physiotherapy for low back pain. Pelvic Bridge exercise at Spine surgeon.

PHYSIOTHERAPY – PELVIC BRIDGE:

Bend both knees and try to raise the hips.

Keep your pelvis raised. Hold it up. Count to 5.

Feel the stretch on your back.

Bring your hips down slowly and relax.

Repeat these exercises 3 times.

Take time to do the exercises

Physiotherapy Week-2 Spine Surgeon London
Physiotherapy for low back pain. Hip and Knee stretch exercise at Spine surgeon.

PHYSIOTHERAPY EXERCISE – HIP & KNEE STRETCH:

Bend your hip and knee.

Feel the stretch on back of your hip and knee.

Repeat these 3 times on each side.

Breathe in and out slowly.

This helps your circulation to both your legs.

Do one leg at a time.

Physiotherapy for low back pain. Heads lift exercise at Spine surgeon.

PHYSIOTHERAPY EXERCISE – HEAD LIFT:

Lie on your tummy with your hands by the side.

Lift your head up and hold for 3 seconds.

Feel the stretch at the front of your neck.

Lower your head down and relax.

Repeat these 3 times.

Take out time to do this exercise slowly.

Physiotherapy for low back pain. Prone leg raise exercise at Spine surgeon.

PHYSIOTHERAPY EXERCISE – PRONE LEG RAISE:

Lie on your tummy with your hands by the side.

Lift one leg with knee straight and hold for 3 seconds.

Feel the stretch in front of your hip and knee.

Bring your leg down and relax.

Repeat these 3 times on each side.

Do with one leg at a time slowly.

Physiotherapy for low back pain. Wall squatting exercise at Spine surgeon.

PHYSIOTHERAPY EXERCISE – WALL SQUATTING:

Stand against a wall.

Slowly sit down as pain tolerated keeping your back sliding on the wall at all times.

Breathe in and out slowly.

Stop at the time of pain.

Get up gently as possible with your back sliding on the wall.

Repeat these 3 times.

Physiotherapy Week-3 Spine Surgeon London
Physiotherapy for low back pain. Partial Curl exercise at Spine surgeon.

PHYSIOTHERAPY EXERCISE – PARTIAL CURL:

Lie down straight.

Bend your neck and shoulders forwards so that you are able to look at yours toes.

Hold for 5 seconds.

Breathe in and out slowly.

Lower yourself down slowly and relax.

Repeat these 3 times.

Take time to do these exercises.

Physiotherapy for low back pain. Knee to Chest exercise at Spine surgeon.

PHYSIOTHERAPY EXERCISE – KNEE TO CHEST:

Lie down straight.

Bend both your hips and knees together.

Bring it close to your chest as far as possible.

Hold for 5 seconds and feel the stretch in your back.

Breathe in and breathe out slowly.

Bring your hips and knees down slowly and relax.

Repeat these 3 times.

Physiotherapy for low back pain. Straight Leg Raise exercise at Spine surgeon.

PHYSIOTHERAPY EXERCISE – STRAIGHT LEG RAISE:

Lie on your back. Keep your leg straight.

Raise it up slowly.

Feel the stretch in the back of the hip and leg.

Hold for 5 seconds and relax.

Stop at the point of pain.

Bring the leg down slowly.

Repeat each side 3 times.

Physiotherapy for low back pain. Reverse Curl exercise at Spine surgeon.

PHYSIOTHERAPY EXERCISE – REVERSE CURL:

Lie on your tummy with your hands by the side.

Lift your heads and both your legs up.

Hold for 3 seconds.

Gently bring them back down again.

Stop at the point of pain.

Repeat these 3 times slowly.

This strengthens your upper and lower back muscles.

Physiotherapy Week-4 Spine Surgeon London
Physiotherapy for low back pain. Both leg raise exercise at Spine surgeon.

PHYSIOTHERAPY EXERCISE – BOTH LEG RAISE:

Lie on your back. Keep your legs straight.

Raise both your legs up slowly at same time.

Feel stretch in back, hip and back of both legs.

Hold for 5 seconds and relax.

Stop at the point of pain.

Bring both the legs down.

Repeat 3 times slowly and take your time.

Physiotherapy for low back pain. Swim Stretch exercise at Spine surgeon.

PHYSIOTHERAPY EXERCISE – SWIM STRETCH:

Lie on your tummy.

Lift opposite hand and leg along with your head.

Hold for 3 seconds. Stop at the point of pain.

Gently bring them back down again.

Now lift the other arm and leg and hold for 3 seconds.

Repeat these 3 times each.

Physiotherapy for low back pain. Cat and Camel exercise at Spine surgeon.

PHYSIOTHERAPY EXERCISE – CAT AND CAMEL:

Get down on your hands and knees.

Then allow your stomach to sag and your back to curve downward.

Hold this position for 5 seconds.

Then arch your back up like a cat and hold for 5 seconds.

Do 3 sets of 5 each.

Do it slowly and feel the stretch.

Physiotherapy for low back pain. Cire Strength exercise at Spine surgeon.

PHYSIOTHERAPY EXERCISE – CORE STRENGTH:

Get on your hands and knees.

Lift your left hand and right leg.

Hold for 3 seconds.

Gently bring them back down again.

Now lift your right hand and left leg.

Repeat these 3 times. Feel the stretch.

This strengthens your core muscles of your back.

Exercises can be progressed by increasing the holding time up to 10 seconds

These exercises are advisory only

If in any doubt, please contact me on:

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