Low back pain is a very common condition treated by Physical Therapists around the world. In a study on the rising prevalence of chronic low back pain, it is noted that low back pain is the second most common cause of disability and about 80% of the population will experience low back pain at some point during their life (2). Since it is so common, what factors contribute to the prevalence of back pain?
Good question!
There are many factors that play a part in low back pain and include areas such as:
• Weight
• Age
• History of recurring pain
• Job duties
• Mechanism of injury
• Chronic overuse
• Body mechanics
• Spinal abnormalities
• Disc degeneration
These are just a few of the factors that could cause low back pain. Every individual will vary in what the root cause or causes are.
Physical Therapy has been shown to help resolve symptoms of recent and prolonged low back pain with interventions based on the newest research and findings in the physical examination.
Some common exercises to help with low back pain include:
Lumbar Trunk Rotations: Lay on your back with your knees bent. Slowly lean your knees to one side gently until you feel a slight stretch in your back. Then lean your knees to the opposite side slowly until you feel a gentle stretch. Do this 20x.
Piriformis Stretch: Lay on your back. Pull one knee towards your opposite shoulder until you feel a stretch in your glute region. Hold for 30 seconds. Perform 3 sets of 30 seconds then switch to your opposite leg.
TRA Activation: Lay on your back with your knees bent. Place your hands on your lower abdominals. Draw your belly button down towards the table to contract your abdominals. Hold for 5-10 seconds and then relax. Complete 20 repetitions.
Prone Press Up: Lay face down on the bed or floor. Have your elbows bent at your side. Gently push up onto your elbows and arch your back. Do not push into pain. Hold for 5 seconds and then lay back down.
Please call us to schedule your initial evaluation for an in-depth examination and custom program tailored to your individual needs.
References:
- Low back pic website: https://baystatept.com/why-low-back-pain-may-not-go-away/
- Article reference: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4339077/
- LTR website pic: https://goodexerciseguide.com/the-exercises/simple-back-pain/exercises-for-low-back-pain/lumbar-rotation/
- Piriformis stretch pic: https://benton-pt.com/library_newsfeed_1241
- TRA pic: https://annwestyoga.com/spinal-stability-exercises-3/
- Prone press up pic: https://backintelligence.com/herniated-disc-exercises/
