Did you know that lower back pain is one of the leading causes of disability worldwide? Whether it’s caused by poor posture, injury, or chronic conditions, lower back pain can significantly impact daily life. At Deep Physio, we believe in treating the root cause of your pain—not just the symptoms—to help you regain mobility and prevent future issues.
Physiotherapy is a highly effective, non-invasive approach to managing lower back pain, offering relief through targeted treatments, strengthening exercises, and lifestyle adjustments. In this blog, we’ll explore the causes of lower back pain, how physiotherapy can help, and practical tips to keep your spine healthy.
Understanding Lower Back Pain
Lower back pain can stem from various sources, including:
- Muscle Strains & Sprains: Often caused by sudden movements, heavy lifting, or prolonged poor posture.
- Disc Issues: Herniated or degenerative discs can put pressure on nerves, leading to pain and discomfort.
- Joint Dysfunction: The sacroiliac joints and facet joints can become inflamed, leading to stiffness and pain.
- Poor Posture: Sitting for long periods with improper posture can strain the lower back muscles.
- Chronic Conditions: Arthritis, scoliosis, and spinal stenosis can all contribute to ongoing lower back pain.
How Physiotherapy at Deep Physio Can Help
At Deep Physio, our expert team tailors treatments to your specific needs. Here’s how physiotherapy can benefit you:
1. Pain Relief & Inflammation Reduction
Physiotherapy techniques such as manual therapy, laser therapy, and shockwave therapy can help reduce inflammation and alleviate pain by promoting circulation and tissue healing.
2. Strengthening & Stabilization
Weak core and back muscles can contribute to poor spinal alignment. Our physiotherapists design personalized exercise programs to strengthen the muscles that support your spine, improving stability and reducing strain.
3. Improved Mobility & Flexibility
Restricted movement in the lower back can exacerbate pain. Techniques like traction therapy and spinal mobilization help improve joint mobility, reducing stiffness and discomfort.
4. Postural Correction & Ergonomic Advice
We assess and correct posture-related issues that contribute to lower back pain. Our team provides ergonomic recommendations for workstations and daily activities to prevent recurrence.
5. Education & Prevention Strategies
Understanding your condition is key to long-term relief. Our physiotherapists educate patients on proper body mechanics, self-care techniques, and preventative exercises.
Challenges & Considerations
While physiotherapy is highly effective, challenges can arise:
- Consistency is Key: Regular attendance and adherence to prescribed exercises are crucial for success.
- Lifestyle Adjustments: Making ergonomic and postural changes may take time but can prevent pain from returning.
- Individual Response Varies: Some patients may require a combination of treatments before finding the most effective solution.
Top Physiotherapy Exercises for Lower Back Pain
These exercises can help strengthen and stabilize your lower back. Always consult a physiotherapist before trying new exercises.
1. Pelvic Tilts
- Lie on your back with knees bent and feet flat.
- Tighten your abdominal muscles and tilt your pelvis slightly upward.
- Hold for a few seconds and repeat 10-15 times.
2. Cat-Cow Stretch
- Start on all fours with hands under shoulders and knees under hips.
- Inhale, arch your back, and look up (Cow Pose).
- Exhale, round your back, and tuck your chin (Cat Pose).
- Repeat 10 times.
3. Bridges
- Lie on your back, bend your knees, and keep your feet hip-width apart.
- Press your heels into the floor and lift your hips, engaging your glutes.
- Hold for a few seconds and slowly lower down. Repeat 10-15 times.
4. Seated Spinal Twist
- Sit with legs extended, bend one knee, and place the foot outside the opposite knee.
- Twist your torso towards the bent knee, using the opposite elbow for support.
- Hold for 15-30 seconds, then switch sides.
5. Child’s Pose
- Sit back on your heels with arms extended forward.
- Relax your head and chest toward the floor.
- Hold for 30 seconds and repeat as needed.
At Deep Physio, our multidisciplinary approach ensures that you receive the best care tailored to your condition. Whether you need manual therapy, advanced modalities like laser therapy, shockwave, or traction table therapy, or a personalized exercise plan, we are here to help.
👉 Before starting any new exercises, consult with your physiotherapist to ensure they’re right for you.
This blog does not replace professional medical advice. Consult a physiotherapist or healthcare provider before starting any new exercise or treatment. Any attempts to follow exercises or advice are at the reader’s own risk.
