If you suffer from low back pain then you know just how challenging living with it can be. Millions of people around the world struggle with this debilitating condition and it doesn’t discriminate regarding age.
Back Pain Doesn't Discriminate
No matter how old you are, or what stage of life you might be in, you can struggle with low back pain. There are a lot of different causes of lower back pain, including muscle strain or sprain, degenerative disc disease, osteoarthritis, sciatica. Even psychological factors like stress, depression or anxiety can bring on a bout of back pain.
The Benefits Of Exercise For Chronic Back Pain
Exercising is a great way to manage and prevent low back pain but choosing the right exercises is crucial to getting moving again. When it comes to finding the right exercises, people often turn to the experts in movement: Physical therapists.
The Role Of Physical Therapy For Back Pain
Physical therapists are experts in helping people with back pain and can recommend exercises that are safe and effective for your specific condition. They have extensive training in how the body works and what type of exercises to do for different musculo-skeletal injuries.
International guidelines recommend physical therapy as a first line treatment for low back pain, with studies showing that patients who engage in physical therapy early on in their journey get better faster, spend less money on recovery and don’t need as much long term care.
The Top 4 Exercises For Low Back Pain
With that in mind, we asked physical therapists for the top 4 exercises that they recommend for clients who are struggling with low back pain. Interestingly enough, you have probably heard of all of them, since these exercises are commonly recommended for managing chronic back pain.
Here are four top exercises for low back pain as recommended by physical therapists:
1. The McKenzie Extension Exercise
This exercise is also known as lying face down in extension. The move is designed to help strengthen the muscles in the lower back, which can help to support the spine and reduce the risk of pain.
The McKenzie method (also known as Mechanical Diagnosis and Therapy (MDT)), is widely used as a classification system for the diagnosis and treatment of a variety of musculoskeletal conditions, including lower back, neck, and extremity pain.
Over the years (since its beginnings in the 1950s) the McKenzie exercises have become synonymous with spinal extension exercises.
The McKenzie method is widely accepted by healthcare professionals as a highly effective program for back pain. The method focuses on self-treatment through posture correction and repeated exercises.
To perform the McKenzie Extension exercise:
Start by lying on your stomach with your arms stretched out in front of you.
Slowly lift your head, shoulders, and arms off the floor, keeping your arms straight.
Hold this position for a few seconds, then slowly lower yourself back down.
Repeat this exercise for 10-15 repetitions.
2. The Cat-Cow Stretch
This exercise is designed to help improve flexibility in the spine, which can also help to reduce the risk of back pain and can help you stay mobile in your day to day activities.
Numerous studies have shown that yoga moves - such as the cat cow pose - can be a very effective add on treatment for managing chronic low back pain.
Exercises like the Cat-cow stretch are gentle, yet effective stretches that can be done by almost everyone with low back pain, and it doesn’t matter how flexible or fit you are.
To perform the Cat-Cow Stretch:
Start by getting on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips.
Take a deep breath, and as you inhale, arch your back and lift your head and tailbone towards the ceiling.
As you exhale, round your spine and tuck your head and tailbone towards your stomach.
Repeat this exercise for 10-15 repetitions.
3. The Hamstring Stretch
The hamstring stretch is designed to help stretch the muscles in the back of the legs, which can help to reduce pressure on the lower back.
Stretching and loosening the hamstring muscles can help to take pressure off the sciatic nerve root and it has been shown to help improve lower back pain. Hamstring stretches are fairly easy and you can do them at home or wherever you are.
To perform the Hamstring Stretch:
Start by sitting on the floor with your legs straight out in front of you.
Reach forward and try to touch your toes. If you can't reach your toes, just reach as far as you can.
Hold this position for 15-30 seconds and repeat the exercise for 2-3 sets.
You can also do this exercise standing up, depending on your level of flexibility and stability.
4. The Plank
This exercise is designed to help strengthen the core muscles, which can help to support the spine and reduce the risk of pain. The plank (also known as front hold, or modified bridging exercise, or abdominal bridge) is an isometric exercise which strengthens the core.
This exercise involves maintaining a position similar to a push-up for the maximum possible time. Core stability training involves activating deep and superficial spinal muscles.
Studies using EMG sensors to measure muscle activation have shown that “the front plank with brace, front plank and modified curl-up can be considered the most effective exercises in activating the rectus abdominis” and therefore in strengthening the core.
Researchers suggest that people struggle with side planks, but a regular front plank can have significant benefits for those with low back pain.
To perform the Plank:
Start by getting on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips.
Slowly raise your body up so that you are balancing on your hands and toes. Keep your body in a straight line from your head to your toes.
Hold this position for 10-15 seconds, then slowly lower yourself back down.
Repeat this exercise for 10-15 repetitions.
Considerations
It's important to note that these exercises are intended to be general guidelines and may not be appropriate for everyone. It's always best to consult with a healthcare professional before starting any exercise program. Also, it's important to listen to your body and not push yourself too hard. If an exercise causes pain, stop and speak with a healthcare professional.
What If Your Insurance Doesn’t Cover Physical Therapy?
Some health insurance plans come with hefty deductibles that have to be met before they will pay for insurance. Some new digital therapeutic companies are beginning to offer digital solutions for physical therapy.
These digital physical therapy companies offer a variety of options for virtual care from videos of physical therapy exercises, to telehealth consultations with a physical therapist for remote care.
Digital Care Options For Physical Therapy
Some companies use biofeedback and motion tracking sensors in their digital care. Using biofeedback data and motion tracking sensors also allows for remote patient monitoring of hospitals and physical therapy clinics for patients who can’t come in to clinics or perhaps live in rural areas where transportation is a challenge.
"Physical Therapist Near Me"
Another alternative is to do a Google search for “physical therapists near me” and then to call those healthcare providers and see if they offer cash discounts or sliding fee scale payment options.
Many physical therapists are starting to prefer working with clients outside of traditional insurance channels so that they can offer more personalized care on their own schedules instead of being forced to see a certain number of clients each day and being limited in their treatment offerings.
Conclusions
Low back pain is a common problem that affects a huge portion of the population. Exercising is a great way to manage and prevent low back pain and is highly recommended by healthcare professionals around the world.
The McKenzie Extension exercise, the Cat-Cow Stretch, the Hamstring Stretch, and the Plank are four top exercises for low back pain as recommended by physical therapists. These exercises can help to strengthen the muscles in the lower back, improve flexibility in the spine, stretch the muscles in the back of the legs, and strengthen the core muscles.
Before starting any type of new back pain program, it is always a good idea to chat with your doctor first as they are generally familiar with your particular medical history and will know if there are any considerations to make before you start a new program. It is also important to always listen to your body and not push yourself too hard.