{"id":1537,"date":"2023-02-01T00:00:00","date_gmt":"2023-02-01T00:00:00","guid":{"rendered":"https:\/\/ati.local\/?p=1537"},"modified":"2024-12-17T17:54:56","modified_gmt":"2024-12-17T17:54:56","slug":"exercises-in-physical-therapy-for-lower-back-pain","status":"publish","type":"post","link":"https:\/\/www.atipt.com\/exercises-in-physical-therapy-for-lower-back-pain\/","title":{"rendered":"Exercises in Physical Therapy for Lower Back Pain"},"content":{"rendered":"

Contributions made and content reviewed by Ari Kaplan, PT, DPT, SCS, CSCS, COMT, Cert MDT<\/em><\/strong><\/p>\n

Low back pain is one of the leading conditions across the globe. According to the World Health Organization,\u00a0low back pain is the leading musculoskeletal condition and accounts for nearly 570 million cases worldwide<\/a>. So if you are suffering, know that you are not alone and \u2013 more importantly \u2013 that there is help available. Physical therapy is a great way to improve lumbar function and relieve pain without the help of medication.<\/p>\n

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Get Your Free Physical Therapy Screening<\/h2>\n

Not sure where to start with physical therapy? Get a free screening and let us help you start the path to recovery today.<\/p>\n

Get My Complimentary Screening<\/a><\/p>\n

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What Causes Low Back Pain?<\/h2>\n

Low back pain can result from several situations: lifting heavy objects, a sudden jerk in a motor vehicle, prolonged sitting or even incorrect sleeping positions.\u00a0 In many instances, it is not attributed to any one thing and develops over time without a clear cause.<\/p>\n

These situations can impact the nerves and\/or specific joints. In some instances, there is no specific anatomical cause that can be pinpointed.\u00a0 Whatever the reason, you don\u2019t have to suffer through low back pain [LBP]. By performing in depth movement analysis, a physical therapist is uniquely suited to create a plan to manage and ease your back pain, even if you cannot pinpoint the cause.<\/p>\n

How Can Physical Therapy Help Low Back Pain?<\/h2>\n

A physical therapist will first evaluate you to determine your needs and specific impairments.\u00a0 They will then design a care plan that is tailored to you. \u201cMost plans will be composed of specifically prescribed exercises to improve the deep muscles of your back with a progression to more global muscles as you improve,\u201d says Ari Kaplan PT, DPT, SCS, CSCS, COMT, Cert MDT. \u201cAdditionally, there may be manual treatment directed at the mobility of your hips, lumbar spine and even thoracic spine.<\/p>\n

The Benefits of Early Treatment for Lower Back Pain<\/h3>\n

\u201cIt\u2019s important to seek early treatment,\u201d Kaplan continues.\u00a0 \u201cMost back pain will resolve within three months of their first episode no matter what is done.\u00a0 However, the recurrence of low back pain is extremely high if mechanics are not corrected.\u00a0 When comparing individuals who did not seek properly, individualized care versus those who did, there was a 12x increased likelihood of recurrence.\u201d<\/p>\n

Not only is this great for the individual\u2019s health, but it also results in substantial cost savings.\u00a0 According to\u00a0John D. Childs 2016 study<\/a>, \u201cEarly PT patients incurred $1202 less in total LBP related costs during two years following episode.\u201d Not only that, but Child\u2019s study also asserts \u201c[w]hen PT is utilized first as a treatment option, there is a 60% reduction in total LBP related costs.\u201d<\/p>\n

What Can You Expect From Physical Therapy for Lower Back Pain?<\/h2>\n

When asked what his favorite exercise was for back pain physical therapist Kaplan, responded, \u201cThere are tons of great exercises.\u00a0 My favorite one is the right one for the patient.\u00a0 If you had a sore throat and had a choice between ibuprofen, a decongestant, a cough drop, or an antibiotic, which would you choose?\u00a0 If it was strep throat, you would pick the antibiotic.\u00a0 If it was due to post-nasal drip you may choose the decongestant.\u00a0 If it was due to coughing, you would choose the cough drop.\u00a0 And if you also had a headache you would choose the ibuprofen.\u00a0 Back pain is exactly the same.\u00a0 There are many causes for it and if you choose the wrong exercise for the cause of your back pain, it won\u2019t help as much.\u00a0 We need to identify the cause and then design the treatment plan around it to help our patients achieve the best possible outcome.\u201d<\/p>\n

Here are some common exercises that you can try.\u00a0 These are a great piece of the overall picture to start you on your way to recovery.\u00a0 If you experience pain or discomfort trying these exercises, stop and wait until after you have consulted with a physical therapist.<\/p>\n

Physical Therapy Exercises for Lower Back Pain<\/h2>\n

Bird Dog Exercise for Lower Back Pain\"Illustration<\/strong><\/h3>\n

The Bird Dog exercise is an intermediate-level movement. It works the abdominals, glutes, thighs to strengthen the lower back.<\/p>\n

Instructions:<\/strong><\/p>\n

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  1. Come down onto all fours. Place your hands beneath your shoulders and knees under your hips.<\/li>\n
  2. Engage your core and keeping your hips square to the ground, lift your right leg up to hip height if possible.\u00a0 Flex your right foot.
    \nNOTE:<\/em>\u00a0Only lift your leg as high as you can with both hips facing the ground and while maintaining balance.<\/li>\n
  3. Extend your left arm in front of you and lift it until it is in line with your left shoulder with the palm facing down.<\/li>\n
  4. Hold this position for anywhere between 10-30 seconds and then return to all fours.<\/li>\n
  5. Repeat on the opposite arm and leg. Complete three sets of ten repetitions.<\/li>\n<\/ol>\n

    OTHER NOTES: While completing this exercise, imagine creating a straight line from your hand all the way to your foot while in the extended position.<\/p>\n

    Also, as mentioned above, this is an intermediate level exercise. If you are a beginner only lift your arm and foot off the floor a 1-2 inches. You should be steady throughout the movement before increasing the range of motion.<\/p>\n

    Bridge for Lower Back Pain\"Illustration<\/strong><\/h3>\n

    The Bridge is an exercise that improves overall core strength and stability. It is a great alternative to traditional planks.<\/p>\n

    Instructions:<\/strong><\/p>\n

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    1. Lie your back in a neutral position with your feet planted on the floor.<\/li>\n
    2. Tighten your abdominals and lift your hips off the floor until your knees, hips and shoulders are in a straight line.<\/li>\n
    3. Hold this position for 10-seconds before lowering your hips to the ground.<\/li>\n
    4. Relax and then repeat three times.<\/li>\n<\/ol>\n

      Clam\u00a0\"Illustration<\/strong><\/h3>\n

      This basic exercise strengthens the hips, thighs and the gluteal muscles. It creates pelvic stability to ease lower back pain.<\/p>\n

      Instructions:<\/strong><\/p>\n

        \n
      1. Lie down on your right side with your right arm extended so that your neck and rest on your tricep. Bend your knees. Your heels, hips, shoulders and neck should all be in alignment.<\/li>\n
      2. With your heels touching, lift your top leg upwards about 3-4 inches.
        \nNote<\/em>: Your lower leg should not move, and your hips should remain in a neutral position while you do this movement. If either shift, do not lift your leg as high.<\/li>\n
      3. Lower the top leg back down to the starting position and then repeat 10-15 times.<\/li>\n
      4. Then switch sides and repeat the exercise.<\/li>\n<\/ol>\n

        Prone Press Ups for Lower Back Pain\"Illustration<\/strong><\/h3>\n

        When doing the Prone Press Up, the setup is critical. For some patients, the starting position (i.e., laying on your belly) can be very difficult. If this happens to you, then place one pillow (or more if needed!) under your belly and then stay in that starting position. If you do not need a pillow and you do not feel pain while lying down, then you can move onto the actual \u201cpress up\u201d portion of the exercise.<\/p>\n

        Instructions:<\/strong><\/p>\n

          \n
        1. Lie on your belly with your feet hip-distance apart and your hands besides your ribcage.<\/li>\n
        2. Using only your upper body strength, press down with your hands, lift your head and chest while keeping your shoulders back and down.<\/li>\n
        3. Straighten your arms while keeping a slight bend at the elbow and keeping your shoulders away from your ears.<\/li>\n
        4. Lower yourself back down to the ground to release the pose.<\/li>\n<\/ol>\n

          NOTES:<\/p>\n