Research shows customised physical therapy relieves back pain

New research has put customised physical therapy as a method of treatment for back pain to the test. Since being published in the prestigious British Medical Journal in October 2015, this new research will change the way back pain is treated, now and in the future.

La Trobe researchers wanted to know if physical therapy was living up to it’s reputation, and what kind of physical intervention was effective for alleviating pain of the lower back.

They recruited 156 participants who suffered significant lower back pain that had lasted anywhere between 6 weeks to 6 months. Some were given two sessions of advice about managing pain including exercises while others were given 10 individualised physiotherapy sessions that they had to continue with throughout the trial period.

The patients that had exercises designed around their body and symptoms showed real improvement. The pain may not always had disappeared but the participants found that their quality of life improved, their muscles became stronger, they learnt how to differentiate between muscle groups and were equipped to manage their own pain in daily life. Further, they felt their long lasting improvements more rapidly than their counterparts in the “advice” group.

If you are experiencing lower back pain, exercises are probably the last thing on your mind. But consider how important controlled movements are for helping you overcome the pain. If left untreated the pain is likely to deteriorate.

We have prepared a short exercise program using movements that are commonly suggested by physiotherapists to combat lower back pain. Please note that the following advice is not a substitute for a consultation with a qualified physician or physiotherapist. If you like the exercise ask if they can be incorporated into your unique exercise program.

Floor exercises
Exercise 1
Place a mat upon the floor and lay down facing the ceiling. Grab a Togu spirit ball (pictured). You can put it under your head or lower back for support according to your needs. Leave your left leg straight along the ground and bring your right knee to your chest. Wrap your arms around the leg and hold the position for two breaths. Lay your right leg out beside the left before bringing the left leg up to your chest. Feel the stretch behind your thigh and slightly in the lower back.

Exercise 2
This exercise is similar to that above, however bend your left leg as pictured below. With your right leg, raise it above you with a bent knee until it makes a 90 degree angle. Alternate between legs. As you become stronger over the weeks straighten the leg out in the air so your foot points to the ceiling. Be mindful to take deep breaths. Exhale as you activate your muscles and inhale as your release. When you are ready to increase the difficulty level use the Togu Powerband.  When your leg is in the air at 90 degrees push against the Powerband and feel the resistance.

Exercise 3
Lay on the floor with your arms straight by your side and your legs bent. While in this position, prepare for the movement by pulling your bellybutton to the base of your spine. Now you are ready. Using your core strength lift your pelvis into the air, hold for one breath and release gently to the floor. When you get stronger you can hold the raised position for longer, and don’t let your bottom touch the floor. Remember to use the Togu spirit ball under the base of your spine if you need to.

Exercise 4
Lay on the floor with both legs bent and pull your bellybutton down to your spine before making any movement. Now lower both legs to the left hand side, still bent. At the same time hold the spirit ball with both hands and stretch the arm out to the right hand side. You should feel a pull in your right side oblique muscles. After you have stretched for 3 breaths, swap your arms and legs to the opposite sides of your body. This stretch is usually pleasant, rather than painful, but it can be hard work changing sides so make sure your core is activated to make it easier. If it is too difficult, instead of taking your arms and legs to opposite sides in one movement, stagger the movement and stop at the midline for 3 breaths, then take it to the opposite side.

Once you have your full individual program from your physiotherapist, it is worth seeing what tools are available to enhance your exercises for better outcomes and more enjoyment.