Low back pain is a common issue that affects millions of people around the world. It can be caused by a variety of factors, such as sprains, strains, herniated discs, disc protrusion or even sciatica. Fortunately, registered physiotherapy can help relieve the symptoms of low back pain and prevent it from coming back. At GMG Health and Wellness in Mississauga, we offer a range of physiotherapy services to help you overcome and prevent low back pain. In this blog post, we will discuss the 10 best physiotherapy exercises for low back pain.
Top 10 Low Back Pain Physiotherapy Exercises in Mississauga
1. Pelvic Tilt
The pelvic tilt is a simple exercise that can help stretch your lower back muscles and alleviate pain. Start by lying on your back with your knees bent and your feet flat on the floor. Tighten your abdominal muscles and press your lower back into the floor. Hold for 5 seconds and release. Repeat 10 times.
2. Knee-to-Chest Stretch
The knee-to-chest stretch can help stretch your lower back muscles and alleviate pain. Start by lying on your back with your knees bent and your feet flat on the floor. Slowly bring one knee to your chest and hold for 5 seconds. Release and repeat with the other leg. Repeat 10 times.
3. Cat-Cow Stretch
The cat-cow stretch can help improve flexibility in your spine and alleviate pain. Start on your hands and knees with your hands directly under your shoulders and your knees directly under your hips. Slowly arch your back and bring your head towards the floor (cat pose). Hold for 5 seconds and then slowly lift your head and arch your back in the opposite direction (cow pose). Hold for 5 seconds and repeat 10 times.
4. Seated Forward Bend
The seated forward bend can help stretch your lower back muscles and alleviate pain. Sit on the floor with your legs straight in front of you. Slowly bend forward and reach for your toes. Hold for 10-30 seconds and repeat 5 times.
5. Bridge
The bridge can help strengthen your lower back muscles and alleviate pain. Lie on your back with your knees bent and your feet flat on the floor. Lift your hips up towards the ceiling and hold for 5 seconds. Release and repeat 10 times.
6. Leg Raises
Leg raises can help strengthen your lower back muscles and alleviate pain. Lie on your stomach with your arms at your sides. Slowly lift one leg off the ground and hold for 5 seconds. Release and repeat with the other leg. Repeat 10 times.
7. Superman
The superman can help strengthen your lower back muscles and alleviate pain. Lie on your stomach with your arms and legs extended. Slowly lift your arms, legs, and chest off the ground at the same time. Hold for 5 seconds and release. Repeat 10 times.
8. Hip Flexor Stretch
The hip flexor stretch can help stretch your lower back muscles and alleviate pain. Kneel on one knee with the other foot in front of you. Slowly lean forward and stretch your hip flexor. Hold for 10-30 seconds and repeat with the other leg. Repeat 5 times.
9. Child’s Pose
Child’s pose can help stretch your lower back muscles and alleviate pain. Start on your hands and knees with your hands directly under your shoulders and your knees directly under your hips. Slowly bring your hips back towards your heels and stretch your arms out in front of you. Hold for 10-30 seconds and repeat 5 times.
10. Pigeon Pose
The pigeon pose can help stretch your lower back muscles and alleviate pain. Start on your hands and knees with your hands directly under your shoulders and your knees directly under your hips. Bring one knee up towards your chest and place it behind your
*Prior beginning exercises mentioned above please consult with your medical professional*
