Lower back pain is one of most common complaints we receive from our clients here at Physology. Through poor posture and sports injuries, to work related activities, such as sitting at an office desk all day or lifting heavy objects, lower back pain is experienced by most people at some point in their lives. In fact, 80 to 90 percent of Britons suffer from back pain at some point in their lives.

But you don’t have to just accept and live with your pain. From back spasms to herniated discs, trapped nerves, sciatica, general aches, tightness and stiffness, your back pain can easily be treated with our unique hands on technique leaving you completely pain free in as little as one session.

Additionally, there are a number of lower back pain exercises you can do before and after treatment that can relieve your pain and keep you pain free…

Lower Back Pain Exercises

YOGA

Yoga is a very beneficial exercise for your back and all round body suppleness, strength and flexibility when practiced regularly. The ancient practice has even been proven to be more effective back pain relief exercise than more conventional mainstream treatments.

A study published in the journal Archives of Internal Medicine showed that people who practice yoga are twice as likely to not need medication to manage their pain.

You should consult a Physology practitioner prior to starting a yoga class if you are in severe pain. But for occasional pain and chronic aches and tightness there are a number of Yoga poses that are particularly helpful for lower back pain relief. Practicing every day would significantly improve your flexibility, lengthen the spine and stretch the muscles, while melting away the build up of fascia in the body to improve the alignment of your spine.

If you are really into your yoga. Check out www.yogajournal.com for more Yoga tips.

STRETCHES

The practice of Yoga is largely centered around stretching. If Yoga isn’t for you, you can benefit from some simple stretching exercises to ease your back pain too.

You may find that your back pain occurs at certain points in the day. Maybe first thing in a morning or after sitting at your desk at work all day. Stretching the back, the legs, buttocks and around the spine allows greater range of movement in the muscles, tendons, and ligaments, thus reducing the pain. If these muscles and tendons are restricted the pain will increase, a build of Fascia to compensate for the distress will occur which results in continuous pain as your alignment is now fixed into an unnatural functioning form.

Physology will focus on releasing this fascia and realigning your body it’s natural state so you are pain free in a very short period of time. While stretching exercises will never make you pain free they may provide you with some short term relief if repeated over a number or weeks and months to increase motion. It should be noted however that if you body is in wrong alignment, stretching will not take you out of this alignment causing your pain to continue no matter how flexible you are.

When stretching keep in mind that:

1. Stretching should be pain free. Don’t force range of movement
2. Stretch slowly and don’t bounce on a stretch
3. Stretch on a flat and large surface
4. Hold stretches for approximately 20-30 secondsHere are some stretching exercises you can do for short term back relief
   

 AEROBIC EXERCISE

Aerobic exercise for back pain can have it’s benefits if done in the correct manner. Using your muscles in a rhythmic and repetitive way is good for blood flow which can encourage muscle growth flexibility and recovery. While walking is a good option for your back, swimming is recommended as one of the best and safest aerobic exercises to back pain.

The benefits of swimming include:
– Non Impact – no strain or jarring of the body
– The ‘weightlessness’ of swimming takes the pressure off the back
– Lightens the muscles to release and relieve tension
– Releases endorphins the bodies natural painkiller

It is important that you approach aerobic exercise with caution. Stay away from hard surfaces, impact sports and any movements that require twisting of the spine and sudden movements.

For more health tips check out www.everydayhealth.com

WEIGHT TRAINING

It may seem counterintuitive to the above benefits of swimming and avoiding putting additional weight onto the spine of the body, but weight lifting and strengthening exercises can actually help reduce back pain.

The important point however is that this exercise shouldn’t be done in the same way a body builder looks to muscle mass, but it simply to develop the strength, particularly in the back area.

Why? Well the muscles in your body and of course your back allow to hold and maintain your body in it’s natural posture. If you have weaknesses in some of these muscles then you are more prone to back injuries as a result of poor posture which is one of the main causes of back pain.

By strengthening your core muscles, your legs, back and buttocks you will be able to perform daily activities more efficiently and safely. If you are competing in sport, you would need to build further strength to endure the physical demands of that sport.

FOAM ROLLING (SMR)

You may have seen athletes rolling up and down on a foam cylinder and asked yourself what in the world they are doing? Well they are performing Self-Myofascial release, also known as ‘foam rolling’. While this is great for athletes in improving recovery and performance it also has it’s benefits in helping anybody with chronic pain ease their symptoms.

At Physology we work very closely with Fascia and the impact it has on our body. It is important to know however that foam rolling or self myofascial release will not get you the same results as hands on myofascial release which is incorporated into you Physology treatment.

Foam rolling does not exclusively target fascia and all other nerves and muscles are also being rolled which makes the exercise more similar to a general deep tissue or sports massage.

This is however still very effective in providing you with short term back pain relief. The foam roller can help break down adhesions and scar tissue in the soft tissues of the muscles. Using the weight of your own body, the cylindrical foam roller can provide a self-myofascial release massage, smoothing out the trigger points while increasing blood flow and circulation to the soft tissues.

Learn how to reduce lower back pain with the foam rolling technique:

To end your lower back pain once and for all why not call us to see how Physology will help you in a way that nobody else has before.

Book an Appointment Here.