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We have updated this guide with specialized recovery information for Ligamentum Flavum Hypertrophy. See the strengthening section below.
Most people experience lower back pain at some point in their lives, which can be a reason to see a doctor.
Lower back pain is mostly associated with injury, such as muscle strain/sprain, due to poor body mechanics while lifting heavy items or sudden movements.
Various diseases, such as arthritis, can also cause lower back pain. Acute lower back pain usually lasts a few days but can sometimes last for several weeks. On the other hand, chronic lower back pain can last up to 3 months or longer.
Lower back pain mostly affects people between the ages of 30 and 50. However, if you live a sedentary lifestyle, like most people in the UAE, you will likely suffer from lower back pain. Lower back pain is very painful, but it can be managed.
Causes of Lower Back Pain
Lower back pain can be caused by several factors, for instance, strains. This happens when the ligaments and muscles in the back tear or stretch due to excessive activity. You might experience muscle spasms, stiffness, and pain in the lower back.
Disc injury can also cause lower back pain. Discs in the back can easily be damaged, but the risk increases as you age.
The outer part of the disc can herniate or tear. Sciatica also causes lower back pain. This happens when a herniated disc presses on the sciatic nerve.
Other causes are associated with certain conditions like arthritis, fibromyalgia, endometriosis, and pregnancy.
Physiotherapy Exercises for Lower Back Pain
Photo by Annie Spratt from Unsplash
The best way to deal with the lower back is to do physiotherapy exercises. These exercises are beneficial because they are simple and not tedious or include heavy lifting.
While these exercises are highly effective for general muscle strain, back pain caused by ligamentum flavum hypertrophy requires a specific focus on core stability and decompression. If your pain includes leg heaviness or numbness, make sure to read our full guide on ligament thickening to tailor your workout safely.
Below are some simple yet effective physiotherapy exercises for lower back pain.
1. Deep Abdominal Strengthening
The transverse abdominis is the muscle that supports the lower back; that’s why it’s necessary to strengthen it by exercising.
It is necessary to consult your physiotherapist in Dubai to get advice on what you should do. Many people have a weak transverse abdominis, which can lead to lower back pain.
You can strengthen this muscle by lying on your back, putting a soft cushion under your head, and then bending your knees. Ensure that your feet touch the floor and are hip-distance apart. Tuck in your chin and relax your upper body.
Inhale and, while exhaling, draw in your belly towards the spine. Hold this pose for 5 seconds and then repeat.
2. Lower Tummy Strengthening
When going for physiotherapy, the specialist might recommend various exercises on your own, such as lower tummy strengthening exercises.
It is necessary to strengthen these muscles because they support the lower back. Weak lower tummy muscles can lead to lower back pain.
Start by lying on your back with your feet on the floor and bent knees. Inhale and as you exhale, bring your right hand towards your chest. Bring the foot to the floor as you inhale. Repeat this at least 6 times on each leg.
3. Bird Dog
You have to move your lower back to aid in recovery. This simple exercise requires you to get on all fours. Ensure that your knees are under your hips and your hands under your shoulders. Keep your spine straight and in line with your head.
Breathe in and as you exhale, stretch your right arm and left leg to be in line with your spine. Try to avoid curving your spine as you exercise. Maintain this pose for at least 10 seconds. Bring down your leg and arm as you inhale and repeat with the opposite limbs.
4. Pelvic Tilts
This is one of the best exercises for lower back pain. Start by lying on your back and placing a soft cushion under your head.
Keep your feet on the floor, hip-width apart, and knees bent. Tuck in your chin and relax your upper body. Flatten your lower back slowly on the floor and then squeeze in your stomach.
Turn your pelvis towards your heel until you feel a little pressure in your lower back. You should feel your back muscles working. Place your right hand on your belly and your left arm under your lower back to make the exercise easier. Repeat several times.
5. Bridge
To do this exercise, lie facing the ceiling, place your feet at hip-distance, and bend your knees. Inhale and lift your hips as you exhale, and make sure that your shoulders, spine, and hips are on the same level. Inhale as you lower your body to the floor. Repeat this several times.
Lower back pain can be excruciating and might prevent you from being productive. Most cases of lower back pain are caused by injury, medical conditions, or a sedentary lifestyle.
Most people suffer from lower back pain at some point in their lives. Exercises are great for mobilizing the lower back muscles and promoting recovery. It’s always advisable to consult a physiotherapist before engaging in some exercises.
About The Author:
Anne Kamwila is a freelance content writer and a digital marketer. She is passionate about writing on health, technology, and business-related guides, news, and books.
