Many individuals experience several kinds of pain in their bodies, but the most common pain reported worldwide is back pain. Having pain in the back can include mild discomfort and debilitating pain, which can impact one’s routine activities and cause inconvenience. Yet, like any other pain in any part of the body, back pain can also be treated in an appropriate way. Especially when you undergo physiotherapy at home, you can prevent and eliminate any intensity of back pain.
You might wonder why physiotherapy. The answer lies in the service itself; it is a specialized healthcare service conducted by professionals known as physiotherapists. It is dedicated to maintaining, recovering, and promoting the ideal physical functionality of the limbs, and in this case, the back. Physiotherapy offers an effective medical solution for managing and curing your pain in the back.
What is Physiotherapy?
Physiotherapy, aka physical therapy or physical rehabilitation, is an all-in-one medical solution to physical recovery for several ailments. Generally, it involves multiple expert techniques to navigate the main cause of back pain. It also helps enhance overall mobility, eliminate pain, and improve the function of limbs. Physiotherapy is administered by expert physiotherapists who assess the personal needs of an individual and provide individualized care strategies that are meant to treat specific conditions of patients.
Top 7 Physiotherapy Exercises for Treating Back Pain
Now you know what physiotherapy exactly is and how it can be beneficial for you when needed. Let’s proceed to the seven essential physiotherapy exercises that are recommended by the top physiotherapists from all over the world.
- Cat-Cow Pose
There are several factors that may cause back pain, and they may vary from person to person. However, if you are facing stiffness in your spine, then you should definitely perform a cat-cow pose. A cat-cow pose is a widely used exercise that significantly helps eliminate stiffness in the spine. A physiotherapist at home recommends doing a cat-cow pose because it has been observed to increase the flexibility of your spine, enhance spinal mobility, and relieve any kind of tension in the muscles of your back.
- Bridge Pose
Moving forward to the next exercise, the bridge pose. Before performing a bridge position, you must know that it is dedicated to treating lower back pain. You may experience pain in your lower back due to many reasons, including sleeping in the wrong position or sitting in an uncomfortable place for too long. However, a bridge pose allows you to fix your lower back pain. It potentially focuses on strengthening the lower back muscles, glutes, and hamstrings and giving support to the spine.
- Knee-to-Chest Pose
If you are undergoing lower back pain and it is difficult for you to perform a bridge pose, then you don’t need to worry about it. One more commonly performed exercise in physiotherapy at home services, knee-to-chest pose, is also one of the best exercises that can greatly impact your back and helps in lowering back pain while stretching hamstrings and lower back muscles, relieving muscle tension, hip flexors, and enhancing mobility.
- Child’s Pose
Nowadays, people experience body pain, including back pain, knee pain, neck pain, and many other pains. When it comes to back pain, there are several underlying causes that lead to discomfort in the back. However, most people don’t know that having stress and anxiety can also result in pain in the body, including the back. Although, it can be treated with physiotherapy exercises such as a child’s pose. The child’s position is a specialized exercise that is highly recommended by qualified physiotherapists. It can be highly beneficial in reducing overall stress and stretching the back, thighs, and hips.
- Plank
If you have ever been to a gym, you must be aware of what a plank is. A plank is a widely used position in which your core is activated. However, you might not know, but a plank can be very beneficial for eliminating back pain, including the lower back pain that is commonly faced by most individuals. Having weak core muscles is one of the major causes of back pain, yet doing a plank can strengthen your core, including the abdominal muscles and lower back, providing support and stability to your back.
- Bird Dog
A majority of people do not focus on their strength and avoid physical activities, ending up having mobility and pain issues. Back pain can be caused by a lack of strength in the core and muscular imbalance. However, physiotherapists recommend performing bird-dog positions. It amazingly improves your core stability, muscular coordination, and overall balance and lessens the chances of resulting in back pain.
- Quadruped Hip Abduction
Back pain involves upper, middle, and lower back pain. The lower back covers the hips and glutes, too, and any sort of pain in the hips or glutes is also considered lower back pain. If you’re having hip pain or weakness, it may radiate to the lower side of your back, causing you to feel pain. This pain can also be treated with physiotherapy at home. Like many other exercises, quadruped hip abduction is also a very helpful exercise that helps reduce hip and lower back pain, strengthens the hip muscles, and provides excellent stability and support to the pelvis.
Read also: The Role of Nutrition in Eye Health According to Uptown Eye Specialists
The Role of Physiotherapy at Home
Although it is important to consult with certified physiotherapists and take physiotherapy sessions, there are several physiotherapy exercises that can be performed at home. With the evolution of medical treatments, including nursing care at home, physiotherapy has also modernized. Now you can take physiotherapy sessions in the comfort of your home; whether it’s post-surgical physiotherapy, child physiotherapy, or physiotherapy for the elderly to fix mobility issues, a physiotherapist can visit your home to provide specialized physical therapy to enhance your bodily functions, and recovery from a surgery or injury or an ongoing diseases.
The Takeaway
In conclusion, physiotherapy plays a critical part in administering and treating all types of back pain. Moreover, the above are proven exercises that can significantly reduce back pain, boost mobility, and improve overall physical function while addressing the causes of the underlying pain. People looking for quality treatment without going out can take physiotherapy sessions at home and also perform exercises on their own under expert supervision.
