Physiotherapy Exercise for Lower Back Stiffness

What Causes Lower Back Stiffness?

The most common cause is prolonged sitting. In addition, sports injuries, car accidents, and overtraining may also cause tightness in the lower back region. Some other causes of a stiff lower back include:

• Herniated disc - Slipped disc.

• Sciatica.

• Strains and sprains.

• Radiculopathy - Damage to nerve roots of the spine.

• Intervertebral disc degeneration.

• Irritated or stiff joints.

• Pinched nerves.

• Spinal stenosis.

• Poor posture.

• Spondylolisthesis - It is a spinal condition.

• Arthritis.

• Skeletal problems.

• Muscular dysfunction.

• Sedentary lifestyle.

• Obesity.

• Changes of the spine due to age.

• Psychological stress.

What Are the Symptoms of Lower Back Stiffness?

Stiffness in the lower back may be accompanied by spasms, pain, and cramping. The nature of the pain is continuous dull aching pain. The person may experience stiff and contracted lower back regions. The person may also experience pelvis, leg, and hip stiffness. The tightness of the lower back caused by overexertion or by lifting heavy objects and other causes may worsen the condition and lead to serious problems if not considered. Lower back stiffness affects day-to-day activities like bending down to pick some object from the floor.

How Is Lower Back Stiffness Treated?

Some simple exercises and stretches help improve the strength and flexibility of muscles of the lower back. The person with lower back stiffness should focus on extending and lengthening the spine, which results in compression relief in the spine. Hamstring strengthening may also be useful. Exercise that works on hips, buttocks, and core may be beneficial. Daily activities like walking, yoga, or swimming may be helpful. Some exercises and stretches include:

1. Pelvic Tilts: Pelvic tilt exercise helps strengthen the lower back and muscles of the abdomen and increases flexibility. The muscle that works during the stretch is the gluteus maximus, hamstrings, rectus abdominis, and sacral muscles. The instructions are:

• The person should lie on their back relaxed with their knees bent; the base of the spine will not touch the floor as there is a slight curvature of the spine.

• Then the person should engage the core muscles of the lower back so that the base of the spine presses the floor. The position should be held for about five seconds and repeated three times.

2. Reclining Single-Leg Stretch: This stretch helps to relax the lower back muscles, stretch the hamstrings and align the spine. The muscles worked are the hamstrings, erector spine, rectus abdominis, and gluteus maximus. The instructions are:

• The person should lie on their back with extended legs. Then the right leg should be raised straight, the knee should be slightly bent, and the left leg should be placed with bent knees and foot on the floor.

• Then the person should hold their thighs at the back side of their right leg. Then the position should be held for about 30 seconds and repeat the same on the opposite side.

3. Corpse Pose: The instructions are:

• The person should lie on their back with their arms next to the body and palms facing up. Then the person should move the legs a little wider than the hip line, and the toes should splay out.

• Then the person should take a deep breath to relax the body. The person should stay in the position for about 20 minutes.

4. Legs up the Wall: This exercise relaxes the pelvis muscle and lowers the back. It works by stretching the hamstrings and relieving stress on the lower back. The muscles worked are the lower back, hamstring, back of the neck, and pelvic muscles. The instructions are:

• The person should stay against the wall on the right side of their body in a seated position. Then they should lie on their back and raise their legs to swing against the wall.

• The position should be held for up to two minutes.

5. Knees to Chest: This exercise helps in loosening the lower back muscles by increasing their strength and flexibility and stabilizing the pelvis. The muscles worked are the gluteus maximus, spinal extensors, quadriceps, and pelvic muscles. The instructions are:

• The person should lie on their back with extended legs; then, the right knees should be drawn towards the chest by holding the knees with fingers. The position should be held for five seconds and repeat on the other side five times.

• Another exercise is in the same way, but both knees should be held and drawn towards the chest, and this position should be held for about 30 seconds.

6. Windshield Wipers: This exercise relieves the stiffness and tension of the lower back and stretches the hip muscles. The muscles worked are the obliques, pelvic muscles, erector spinae, and sacral muscles. The instructions are:

• The person should lie on their back with bent knees and arms flexed out perpendicular to the torso. Their legs should be placed a little wider than the hip line.

• Then the person should exhale slowly to drop down to the right and turn to the left side.

• Then the person should inhale and return to the starting position. These movements should be continued for one minute and repeated on both legs alternatively.

7. Child Pose: This exercise takes the pressure out and relieves the pain. It lengthens, aligns, and stretches the spine. The muscles worked are the posterior muscles, gluteus maximus, hamstrings, and spinal extensors. The instructions are:

• The person should start in the kneeling position by sitting back on their heels. Then their arms should be extended by resting next to the body.

• Then the person should hinge the hips to fold forward. Then the person should allow their body to fall into a completely relaxed position. The position should be held for about one minute.

8. Cat-Cow Stretch: This exercise stretches the hips and abdomen muscles and increases the flexibility of the spine. The muscles worked are rectus abdominis, triceps, gluteus maximus, and erector spinae. The instructions are:

• The person should start in the kneeling position by balancing the weight of the body evenly at all four points. Then the person should inhale by looking up and drop their belly towards the floor.

• Then the person should exhale as they arch their back toward the ceiling. These movements should be continued for one minute.

9. Hip Circles: This exercise relieves tension and loosens the lower back muscles to increase flexibility. The muscles worked are the gluteus maximus, rectus abdominis, pelvic muscles, and erector spinae. The instructions are:

• The person should stand on their feet by placing them slightly wider than the hip and place their hands on the hips.

• Then they should gently start by moving their hips from one side to the other. Then they should slowly rotate their hips to form a big circle.

• These movements should be done 10 times and repeated the same in the opposite direction.

Conclusion

Lower back stiffness can significantly impact one’s quality of life, but with the right approach, it can be managed effectively. Lower back stiffness can be prevented by changing lifestyle habits. By committing to a regular exercise routine and adopting healthy habits, individuals can experience reduced pain, improved mobility, and better overall well-being. Reaching out to the physical therapist may be beneficial.