Back pain is a common health issue in adults. In many cases, back pain is mild and resolves itself. But if you have chronic back pain, it can impair your quality of life. Back pain can radiate to buttocks, abdomen, and legs.
Talk to your physiotherapist if the pain persists for weeks and you experience numbness in the legs.
Back Pain Causes
Common back issues that many people struggle with, without even knowing, are:
- Muscle Weakness
- Obesity
- Muscle or Ligament Strain
- Joint Dysfunction
- Skeletal Abnormalities
- Disc Diseases
- Age-related Factors
Back Pain Treatment
Physiotherapy is the first-line approach to treat recurring back pain, as invasive procedures and medications carry multiple risks. Other options include:
- Different physiotherapy modalities
- Cold packs to relieve back pain and hot packs to increase blood flow.
- Lifestyle changes like regular exercise, sleep, healthy diet, and quitting smoking
Back Pain Prevention
You can prevent back pain through specific lifestyle interventions like:
- Performing regular exercise that keeps your back muscles strong
- Consume a healthy diet that includes enough calcium and vitamin D and nutrients that make your spine strong
- Maintain a healthy weight, as being overweight can put unnecessary strain on your back
- Practice good posture and support your back while sitting or standing
- Avoid lifting heavy items as it strains your back muscle
Physiotherapy Exercises for Back Pain
Maintaining good posture is essential while performing physiotherapy exercises for lower back pain. Proper posture helps to relieve pressure from the spine and other joints in the body, reducing back pain.
6 Common Exercises to Help with Back Pain
- Trunk Rotation
- Chair Stretch
- Dead Bug
- Spine Curls
- Knee-to-Chest Stretch
- Hamstring Stretch
