Hey, working professionals, gamers and binge watchers, did you know spending hours glued to your chair leads to a hidden cost? Yes, if you are sitting continuously for a long period of time your back can get stiff and it can lead to chronic back pain. This painful journey goes a long way!
This story starts from a dull ache, slowly evolves into persistent stiffness, and if ignored, it can make your daily life even more challenging. Here’s the good news, physiotherapy is way beyond rehabilitation. It’s more about reclaiming comfort, mobility, and confidence faster than you might even expect. This therapy treatment has effective back pain physiotherapy exercises that helps to recover faster.
Let’s dive into the blog and explore how physiotherapy targets back pain.
Why Does Sitting Cause Back Pain?
Sitting may look simple, but it puts your body in a position that isn’t supportive naturally for long durations. When you sit, your lower back, also known as lumbar spine, rounds forward, while your hip muscles stay shortened, tightening the entire kinetic chain. This poor posture leads to several issues THAT precursors to pain including:
- Muscle imbalances
- Reduced blood flow
- Inflammation
- Stiffness
Let’s have a detailed look of what actually happens:
- Muscle weakening: As your core and back muscles relax too much, they lose their potential strength.
- Postural strain: When you slouch and sit in an unfavourable position it puts excessive pressure on your spinal discs and ligaments.
- Reduced circulation: Blood circulation slows down, slowing nutrient delivery and waste removal.
- Joint stiffness: Joints around your spine and hips become less flexible eventually leading to increase in discomfort.
By ignoring these issues you are allowing pain to settle in. This is where expert intervention like physiotherapy becomes a necessity.
How Physiotherapy Fast-Tracks Relief from Sitting-Induced Back Pain
Nowadays with so many upgrades in technology and approach, physiotherapy has become a comprehensive treatment that combines knowledge and manual therapy with tailored exercises. That is how it mends your back and prevents future problems. Have a look at it how it works:
- Postural education and ergonomic advice: Body posture is the key that shouldn’t be ignored as easily as you do. Understanding right sitting, standing, and moving postures that don’t affect your spine’s health and movement is the need of the hour.
- Targeted strengthening: Physiotherapy focuses on strengthening your back muscles to further support your spine in the best possible manner. Not only this it also reduces unwanted load from ligaments.
- Flexibility and mobility exercises: Therapy treatment incorporates mobility exercises that counteract stiffness. Your hip flexors, hamstrings, and lower back get stretched and you feel relaxed.
- Pain relief techniques: Physiotherapy has evolved over the time and it incorporates various pain relief techniques including manual therapy, electrotherapy, and TENS. These all play pivotal roles in reducing inflammation and discomfort.
- Movement re-education: It also incorporates tips and tricks like some recommended micro-movements and small breaks tips during long sitting periods.
If you start physiotherapy early, you get visible results within a few days in some cases. It reduces discomfort and prevents a minor ache from becoming chronic pain.
Exercises That Help You Fix Sitting Back Pain Fast
Expert physiotherapists prescribe certain exercises that focus specially on muscle strengthening and mobility. Such exercises are simple enough that you can do them at your desk.
1. Lumbar Extension
The purpose of doing Lumbar extension is to counteract the forward flexion that got triggered by sitting in the wrong posture for long. To do this exercise you need to lean back into a gentle backbend, you can be either seated or lying straight on the floor. You have to hold the position for a few seconds and then repeat it 5 times.
2. Hip Flexor Stretch
This exercise helps to open tight hip muscles that are shortened because of long sitting. To practise this exercise, start with kneeling on one leg with the other in front. Then gently and slightly lean forward and stretch by the end. Hold this posture for 15-30 seconds at least and repeat the movement 2-3 times.
3. Bird Dog
This movement helps to strengthen your core and lower back muscles internally. All you have to do is get on your hands and knees then extend your one arm forward and keep your opposite leg backwards. Hold the position and then switch. You should do 2-3 sets of 10-15 reps. Further start with baby steps according to your pace.
4. Seated Cat-Cow Stretch
It simply mobilizes the spine to reduce stubborn stiffness. To do this exercise you have to sit tall, arch your back and look upwards like a cow. Then slowly round your back and tuck your chin there (cat). Repeat this exercise at least 10 times.
These were some of the most recommended lower back pain exercises at home.
Consistency in these exercises can bring noticeable relief in days and sustained benefits long-term.
Wrapping Up: Fix Your Sitting Back Pain Now
Why wait for your back pain to dictate your day? You can opt for manual therapy for spine mobilization. It is a proven and practical solution to get rid of the discomfort and recover from damage caused by prolonged sitting in a wrong posture. If you live in Tricity, here’s the good news: At Theronation Healthcare, we have a team of expert spine physiotherapists in Mohali.
With their expert-guided exercises, advanced postural correction techniques, and pain management techniques, it helps to break down the issue and provide relief from stiffness and mobility issues.
Start with baby steps, commit yourself some minutes daily, and watch your back every moment. You are all set to welcome strength, flexibility, and pain-free living.
These were some of the most recommended lower back pain exercises at home.
Consistency in these exercises can bring noticeable relief in days and sustained benefits long-term.
