6 Easy Physical Therapies For Back Pain
[toc]Back pain could be associated pain which is chemical in nature or mechanical in nature. Chemical pain is basically because of some underlying pathology of inner structures which is constant almost throughout the day. Mechanical pain accounts for pain that occurs in certain postures or while performing certain activities.
Both these conditions are acute as well as chronic but back pain shouldn’t be ignored because it could radiate to other areas and cause spinal cord infection.Back pain can be very easy to treat if you stick to a regular schedule of physical therapy. After a few sessions with your therapist, you will be able to learn how to perform the exercises on your own. Here are some relieving therapies to guide you along the way:
6 Various Physical Therapies For Back Pain
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The best way to tackle any kind of back pain is perform back extensions. It doesn’t matter if you perform on the plinth or in standing position as long as you are comfortable. Mostly back pain occurs due to degenerative or compressive changes in the spine structure, because of that the inner structures such as muscles and nerves tend to get compressed. Extensions help in relieving the compressive forces so that the nerves and muscles feel better.
Curl Up Posture
In this type of exercise, you need to lie on your back and slowly take your legs near your chest and hug them with your arms. Knee should also be bending here. Stay in this position for about 10 counts and then relax. Perform this exercise 5 times and at least twice daily.
Heat helps to enhance blood flow to the affected area. Enhanced blood flow will in turn cause more flow of nutrients and oxygen in the region and help in relief of pain. Heat could also be sedative in nature and relax the patient. Use heat packs for about 15 to 20 minutes daily.
Limited range of motion and pain can be caused due to tightness of muscles as well. Try to stretch your upper back muscles at least twice in a day. Hold the stretch for 30 counts before releasing. A stretch should be applied for a specific amount of time so that the muscle gets lengthened for physiologic purposes.
Lie on your back with arms and legs straight. Keep a small pillow or folded sheet right under your back. Press down your back like you are forcing the pillow down on the plinth. Hold this pressure for 10 counts and then release. Perform this exercise 10 times and twice daily.
Bridging refers to lifting your pelvis so as to increase the weight bearing capacity of it. Lie on your back with knees bent and sole of the foot flat on the plinth. Now lift your pelvis up until only your upper back is in contact with the plinth.
Stay up for 10 counts and then relax. Even this should be performed 10 times and twice daily.Back pain tends to come down very soon once the pressure on your spine is relieved. You don’t need expensive surgery or medications until you follow physical therapy. If the pain persists, you must seek medical help immediately.