Best Physiotherapy Treatments for Lower Back Pain You Can Start Today

Lower back pain has been one of the leading causes of physical disabilities in people, especially the working population. Several researches indicate that around 30% to 80% of the global population have suffered from lower back pain at least once in their lifetime. 

The human back is complex, including discs, vertebrae, ligaments, facet joints, and muscles. Because of this complexity, when back pain strikes, only a proper physiotherapy-based rehabilitation program can save you. 

Physiotherapy is a treatment to improve joint and muscle movement and function. It is an excellent way of reducing your lower back pains. Moreover, it reduces the risks of its return. Your physiotherapist may recommend different physiotherapy treatments for lower back pain by looking at your body’s muscles, nerves, and bones. 

What is Lower Back Pain?

There are several different descriptions of lower back pain depending on what its source is: 

• European Guidelines define lower back pain as pain and discomfort localised between the costal margin and inferior gluteal folds. It may or may not result in leg pain. 
• Resembling European Guidelines, S. Kinkade defines low back pain as pain in the posterior region between the margin of your lower rib and proximal thighs. 

Classification of Lower Back Pain 

Before getting into the physiotherapy treatments for lower back pain, your physiotherapist will define what type of pain you suffer from. It could be:

• Acute Type: Pain lasting for less than 6 weeks.
• Sub-Acute Type: Pain lasting between 6 and 12 weeks.
• Chronic Type: Pain lasting beyond 12 weeks. 

Physiotherapy Treatment for Lower Back Pain 

Most lower back pain types are often subjected to first-line treatments. Physical treatment for lower back pain includes guided exercises to strengthen your lower back muscles. These exercises also play a crucial role in conditioning your spinal tissues and joints. 

Both short and long-term goals of physical treatments include the following:

• Decreasing painful symptoms
• Improving the functioning of your lower back
• Increasing the flexibility of your spine
• Formulating a maintenance plan for the health of your lower back pain

The exercises or treatment plans for your lower back pain are designed to provide the necessary flexibility and strength training for the entire kinetic chain reaction in your lower back. The best physiotherapy treatments for lower back pain help restore your ability to perform daily activities with little to no discomfort-related issues. 

Physiotherapy Exercises for Lower Back Pain 

Generally, keeping fit with routine exercises is key to a healthy body and mind. This applies to lower back pain as well. Physiotherapy exercises for lower back pain can help you get back on your routine faster.

Exercising is an excellent tool for enhancing mobility, flexibility, and strength in your lower back. You might find it easier to exercise in groups or prefer to join a group exercise programme. 

While your physiotherapist is the right person to guide you with the best exercise for your lower back, here are some of our top recommendations: 

Stretching Exercises

Stretching exercises enhance the flexibility of your spine by significantly reducing the tension built over it. These exercises are daily. 

Types of Stretching Exercises

1. Knee-to-Chest stretch
   

Steps: 

• Start by lying down on your back, bend your knees, and keep your feet flat on the floor.
• Bending one knee, gently pull it towards your chest region while keeping the other flat. 
• Hold this position for around 15-20 seconds while breathing deeply. 
• Slowly lower your knee back in position while repeating the same with the other knee. 

2. Cat-cow stretch

Steps:

• Position yourself on your hands and knees. Your hands should rest directly under your shoulders and your knees under your hips. 
• Inhale deeply while dropping your belly towards the mat you are lying down on. 
• Lift your chest while gazing up at the ceiling. 
• While relaxing your shoulders, think of pushing your hip bones towards the ceiling. 
• Exhale deeply while rounding your spine upwards.
• Move fluidly between the above steps while drawing your belly button towards your spine. 

3. Knee Hugs

Steps: 

• To do this exercise, lie on your back and bend your knees. 
• Your feet should be resting flat on the floor. 
• Raise one of your knees towards you. 
• Using your arms, turn the back of your knees around to bring them closer to your chest. 
• Once you have done this with one knee, repeat the same with the other knee. 

4. Bottom to Heels Stretch 

Steps: 

• Start on your hands and knees while keeping your back straight. 
• Slowly and steadily, ease your back so your bottom rests on your feet. 
• Your arms should be straight before you, and your head should look down towards the floor. 

Aerobic Exercises 

Aerobic exercises push you to move and increase your heart rate. They benefit people with stiffness and help you be mobile and manage your weight. Your physiotherapist will help you with low-impact aerobic exercises such as swimming, walking, and more. You can even use exercise bikes and step machines for aerobic exercise. 

Types of Aerobic Exercises

• Walking
• Swimming
• Cycling
• Elliptical Machine
• Water Aerobics 

Strengthening Exercises

Strengthening physiotherapy exercises for lower back pain benefit your core muscles and must included in your regular exercise routine. Your tummy, back, and buttock muscles are all part of your core muscles. 

Types of Strengthening Exercises

1. Pelvic tilts

Steps: 

• Lie flat on your back with your knees bent and your feet resting flat on the floor. 
• Try pressing your lower back on the floor while engaging your gluteal and abdominal muscles. 
• Pull your belly button toward your spine while pushing your pelvis slightly upwards. 
• Arch your lower back slightly at a height above the ground. 
• Avoid jerky movements.
• Inhale while tilting your pelvis in the forward direction, and exhale while tilting your pelvis backwards. 
• Repeat this entire set with 5-10 repetitions.

2. Bridge Pose

Steps: 

• Lie down on your back, knees bent, feet touching the ground. Place your hips wide apart. 
• Pull your tailbone towards your pubic bone while engaging your core muscles to prepare your body for the lift. 
• Exhale while pressing your feet firmly on the floor and lifting your hips off it. Balance your body in a straight-line position between your knees and shoulders. 
• Hold this bridge pose for a few breaths and slowly return to your starting position. 

Apart from these two, you also have partial crunchies, side bridge, bird dog, McGill Curl Up, glute bridge, hamstring stretches, child’s pose and cat stretch exercises for lower back pain. 

3. Back Extensions

Lie with your chest resting on the floor. Raise your chest and head a bit high from the ground. Keep your forearms flat on the floor to support you. Alternatively, you can use your hands to push and lift your body from the ground. 

4. Bird-Dog 

Steps: 

• Begin the exercise with your hands and knees first, and then place your shoulders directly over the hands with the hips aligned with the knees. 
• Extend your right arm and tense your abdominal muscles. 
• Hold the posture while maintaining your balance. 
• Lift your legs, hold them straight and extend them straight behind the body. 

5. Planks

Steps: 

• First, you need to lie down on your stomach and place your forearms against the floor. 
• The elbows must be placed in line with the shoulders. 
• Make sure you tighten the glutes and the abdominal muscles. 
• Lift your hip and both knees off the floor. 

Manual Therapies for Lower Back Pain 

Your physiotherapist may even recommend specific manual physiotherapy treatment for lower back pain. This goes hand-in-hand with your exercise regime: 

Manipulation 

Controlled thrusting movements are popular manual therapies. Your physical therapist will recommend them to help you reduce your lower back pain. Initially, you might hear a pop sound. But do not worry; this is normal. Your physical therapist will secure your consent before using this exercise on you. 

Mobilisation 

These physical exercises involve slow and gentle rhythmic movements. They have proven effective in stretching the spine and helping you quickly return to your normal routine.

Massage 

Sometimes, your physical therapist may also recommend your massage therapies. 

Aftercare for Your Physiotherapy Treatment for Lower Back Pain 

Once your physiotherapist has recommended the best treatment and exercises to manage your lower back pain, they will advise some home remedies. These may include advice on improving your body posture and tips and tricks to adjust your office or car chair. If your work requires sitting longer, that might be another risk. In this case, your physical therapist may recommend chair and screen height adjustments while emphasising the importance of short breaks. Moving around from your sitting position is highly recommended. 

They will recommend some of the above-mentioned home exercises and manual therapies, which you can easily do at home. Initially, your physiotherapist may recommend some physiotherapy treatments for lower back pain per week. After continuously monitoring your situation and progress, your physical therapist may advise adjustments to your physiotherapy treatment for the lower back pain programme. 

Remember that physiotherapy will only be one part of your lower back pain treatment regime. You may even undergo a few lifestyle adjustments to keep you as active as possible. If you are overweight, your physiotherapist may recommend losing weight, too. Being overweight or having a high BMI may add unnecessary weight to your spine pain and discomfort. 

Duration of Your Physiotherapy Treatment for Lower Back Pain 

The total length of your physiotherapy treatment regime depends on how severe your pain is and the duration of its first onset. 

For chronic cases, physical therapy sessions usually start with an 8-week program. After that, you might be advised to follow a long-term rehabilitation program or maintenance regime that you can easily do at home. 

The duration of your in-person physiotherapy treatment for lower back pain may increase or decrease depending on the progress of your treatment. Sometimes, your physiotherapist may combine physical therapies with non-surgical treatments to improve your overall pain outcomes. 

Bottomline 

Physiotherapy treatment for lower back pain has been the most effective option among all the treatments available, with minimal side effects. Physiotherapists offer various services, from assessing, diagnosing, and treating musculoskeletal issues. They specialise in recommending exercises for strengthening your muscles and rehabilitation. 

One of the key benefits of these physiotherapy exercises for lower back pain is that you can perform them from home. Treatments are reasonable, effective, and beneficial in improving your posture, balance, and muscular strength. These are highly effective in building endurance of your lower back and overall body functioning. Contact a qualified physiotherapist today to address your lower back pain issues.

Frequently Asked Questions For Physiotherapy Treatment for Lower Back Pain

1. What is physiotherapy for lower back pain?

Physiotherapy for lower back pain involves various treatments and exercises that target the muscles, joints, and nerves in your lower back. The aim is to reduce pain, improve flexibility, strengthen muscles, and prevent future episodes of pain. A physiotherapist uses manual therapy, stretching, strengthening exercises, and postural correction techniques to achieve this.

2. How does physiotherapy treat lower back pain?

Physiotherapists assess your condition and create a personalized treatment plan. Treatment may include:

• Manual Therapy: Hands-on techniques like mobilization and manipulation to ease stiffness and improve movement.
• Exercise Therapy: Strengthening and stretching exercises designed to support and stabilize the lower back.
• Posture Education: Guidance on how to maintain proper posture to prevent strain on the back.
• Heat and Cold Therapy: To alleviate pain and inflammation.

3. Is physiotherapy effective for lower back pain?

Yes, physiotherapy is one of the most effective treatments for lower back pain, particularly when done early. It not only relieves pain but also addresses the root cause, such as muscle weakness, poor posture, or joint dysfunction. Physiotherapy can significantly improve quality of life and reduce the likelihood of recurring pain.

4. How long does it take to recover from lower back pain with physiotherapy?

The recovery time varies depending on the severity of the pain. Many people start feeling better after 1–3 weeks of regular physiotherapy. For chronic pain, recovery may take longer, but with continued therapy, most people see significant improvements over several weeks or months.

5. Can physiotherapy help with chronic lower back pain?

Absolutely. Physiotherapy is a highly effective solution for managing chronic lower back pain. Your physiotherapist will develop a long-term strategy that includes strengthening exercises, postural adjustments, and lifestyle changes to manage pain and prevent flare-ups.

6. What are the common causes of lower back pain?

Lower back pain can be caused by several factors, including:

• Muscle strain or ligament injuries
• Herniated discs or bulging discs
• Poor posture
• Sedentary lifestyle
• Age-related degeneration of the spine
  Physiotherapy addresses these root causes through individualized treatment plans.

7. How does physiotherapy prevent lower back pain from coming back?

Physiotherapy not only helps in the immediate relief of pain but also works on strengthening and stabilizing the muscles around the lower back. Through exercises, lifestyle changes, and posture correction, physiotherapy helps in reducing the risk of re-injury and prevents chronic pain from developing again.

8. Can physiotherapy be done during pregnancy for lower back pain?

Yes, physiotherapy is safe during pregnancy and can be an excellent way to relieve lower back pain, a common issue during pregnancy. Physiotherapists use specific techniques and gentle exercises designed to minimize discomfort while ensuring the safety of both the mother and baby. Always consult with your doctor before starting treatment during pregnancy.

9. Do I need a referral from a doctor to see a physiotherapist for lower back pain?

In many cases, no referral is required to see a physiotherapist for lower back pain. However, it’s always a good idea to consult your doctor first to rule out any underlying conditions that may need medical attention. Your physiotherapist will work with your doctor to create a cohesive treatment plan.

10. How can I prevent lower back pain in the future?

Preventing lower back pain involves:

• Maintaining a healthy weight
• Staying active with regular exercises
• Improving posture
• Using ergonomic furniture
• Avoiding heavy lifting
  Physiotherapists can provide a personalized prevention plan, including specific exercises and lifestyle tips to help you avoid future episodes of pain.

11. What should I expect during my first physiotherapy session for lower back pain?

During your first session, the physiotherapist will assess your condition by asking about your medical history, lifestyle, and symptoms. They may perform physical tests to identify any movement limitations or weaknesses. Based on this evaluation, they will recommend a personalized treatment plan that may include manual therapy, exercises, and advice on posture and activity modification.

12. Is online physiotherapy effective for lower back pain?

Yes, online physiotherapy is a great option, especially for those who cannot visit a clinic. Through virtual consultations, a physiotherapist can guide you through exercises, offer pain management techniques, and help you track progress—all from the comfort of your home. This option is convenient and highly effective, especially for routine follow-up care.

13. How do I book an appointment for physiotherapy for lower back pain?

Booking an appointment is easy. You can schedule an online consultation or in-person visit with FlexifyMe. Simply contact us via our website or call our team, and we’ll assist you in finding a physiotherapist that best suits your needs. Get personalized care and start your journey to recovery today!

14. What are the costs of physiotherapy for lower back pain?

At FlexifyMe, we offer flexible pricing for physiotherapy treatments. Our sessions start at ₹699, and we offer both online and in-home consultations. Prices may vary depending on the type of treatment and the duration of each session. Contact us for more details or to get a personalized quote.