Let's face it: dealing with low back pain can be an absolute nightmare. It can leave you feeling frustrated, helpless, and downright miserable. But here's the thing: you don't have to suffer in silence. With the right treatment plan, you can find relief from your pain and get back to doing the things you love.
At Northern Colorado Spine and Sport we understand just how debilitating low back pain can be. That's why we're dedicated to providing our patients in the Loveland, Colorado area with the highest level of care possible. Our team of expert physical therapists are here to help you find relief from your pain and get back to living your life to the fullest.
Research has shown time and time again that starting with physical therapy for low back pain can lead to faster recovery times, lower costs, and less invasive interventions compared to starting with other healthcare professionals like pain management specialists or surgeons.
But here's the thing: not all physical therapy is created equal. That's why it's incredibly important that anyone with back pain be evaluated by a physical therapist who can prescribe only the stretches, exercises, and manual therapy that will be positive for their specific type of back pain.
EXERCISES FOR LOWER BACK PAIN RELIEF
Exercise can help strengthen the muscles in your lower back, hips, and legs, which can provide additional support for your spine and improve your posture. Here are a few exercises that can help alleviate lower back pain:
Glute Bridge: Lie on your back with your knees bent and feet flat on the ground. Tighten your glutes and lift your hips off the ground until your body forms a straight line from your shoulders to your knees. Hold for 5 seconds and release.
Knee-to-chest stretch: Lie on your back with your knees bent and feet flat on the ground. Bring one knee up to your chest and hold it there for 30 seconds. Repeat with the other leg.
Seated spinal twist: Sit on the floor with your legs extended in front of you. Bend your right knee and place your right foot on the outside of your left knee. Twist your torso to the right and hold for 30 seconds. Repeat on the other side.
Cat-cow stretch: Start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your head and tailbone towards the ceiling. Exhale and round your spine, tucking your chin to your chest and bringing your tailbone towards your knees.
STRETCHES FOR LOWER BACK PAIN RELIEF
Stretching can help increase your range of motion and reduce tension in your muscles, which can alleviate lower back pain. Here are a few stretches that can help:
Child's pose: Start on your hands and knees and sit back on your heels with your arms stretched out in front of you. Hold for 30 seconds.
Downward-facing dog: Start on your hands and knees and lift your hips towards the ceiling, forming an inverted V-shape with your body. Hold for 30 seconds.
Hamstring stretch: Lie on your back with your knees bent and feet flat on the ground. Lift one leg up and hold it behind your thigh. Straighten your leg and hold for 30 seconds. Repeat with the other leg.
Prone press up: Lie on your stomach with hands in “push up” position. Press your chest off the floor and try to completely straighten your elbows. Hold for 1 sec on the top, perform 10 repetitions
Piriformis stretch: Lie on your back with your knees bent and feet flat on the ground. Cross one ankle over your opposite knee and push the knee down until you feel a stretch in the glute. Hold for 20-30 seconds
MANUAL THERAPY FOR LOWER BACK PAIN IN LOVELAND, COLORADO
In addition to exercises and stretches, manual therapy is another effective treatment for lower back pain. Manual therapy is a type of hands-on treatment that is performed by a trained physical therapist. The goal of manual therapy is to reduce pain, increase the range of motion, and improve function.
There are many different types of manual therapy techniques, including:
Soft tissue mobilization: This technique involves using gentle pressure to manipulate soft tissues, such as muscles and fascia, in order to reduce pain and stiffness.
Joint mobilization: This technique involves using gentle movements to manipulate the joints in order to increase the range of motion and reduce pain.
Spinal Manipulation: This technique involves using gentle movements to manipulate the spine in order to reduce pain and stiffness.
Dry Needling: This technique to treat muscles, ligaments, tendons, subcutaneous fascia, scar tissue, peripheral nerves and neurovascular tissue to manage various neuromusculoskeletal pain syndromes.
Myofascial release: This technique involves using sustained pressure to release tension in the muscles and fascia.
Trigger point therapy: This technique involves using pressure to release tight knots of muscle fibers that can cause pain.
Muscle Tempering: This technique involves deep and heavy pressure to muscles using weighted steel cylinders that are held statically on or moved slowly along the length of a muscle facilitate repair of muscle strains, improve soft tissue extensibility, and reduce pain.
Muscle energy techniques: This technique involves using the patient's own muscle contractions to improve joint mobility and reduce pain.
Manual therapy can be used in conjunction with exercises and stretches to provide a comprehensive treatment plan for lower back pain. Your physical therapist will work with you to determine which manual therapy techniques will be most effective for your specific condition.
It's important to note that while manual therapy can be very effective for reducing pain and improving function, it should only be performed by a trained physical therapist.
Attempting to perform manual therapy on yourself or having an untrained person perform it on you can result in further injury.
In addition to exercises, stretches, and manual therapy, there are also other treatments that may be helpful for lower back pain. These can include modalities such as heat or ice therapy, and electrical stimulation therapy.
It's essential to work with a physical therapist to determine the best treatment plan for your specific condition. With the right treatment plan, you can find relief from your lower back pain and get back to doing the things you love.
In conclusion, dealing with lower back pain can be incredibly frustrating and debilitating. But with the right treatment plan, you can find relief from your pain and get back to living your life to the fullest. Physical therapy is an effective and non-invasive treatment option to help you achieve your goals.
At Northern Colorado Spine and Sport our team of expert physical therapists is dedicated to helping you find relief from your lower back pain. With personalized treatment plans that incorporate exercises, stretches, manual therapy, and other modalities as needed, we can help you get back to doing the things you love.
Contact us today to schedule your free 20-minute phone consultation and start your journey toward a pain-free life.