Best Physical Therapy Survival Kit for Lower Back Pain

lower back pain

Lower back pain is never fun to deal with, but did you know there are some simple solutions you can use right away.  Here, we’ll talk about the best physical therapy for lower back pain, and why you should consider using it.

Active Vs. Passive Physical Therapy

If you suffer from lower back pain, such as if you had to quickly evacuate using an emergency evacuation plan Melbourne that ended up injuring a party of your body, or if you had an injury and need help, physical therapy can make it better for you.

There are two different types, with both of them having the goal of reducing back pain, increasing function in general, and general maintenance to help prevent future problems.

Active physical therapy includes focusing on exercises and stretching, and it targets those areas to help reduce the pain so that you can move the area. Ultimately, this is the better of the two forms of therapy, because it teaches you to work with the area, and usually, this is the focus of most programs.

Passive physical therapy involves doing things to the patient, and usually, that involves putting heat, ice packs, or electrical stimulation. While these usually aren’t used alone, they can be used while engaging in active physical therapy to soothe your soft tissues and muscles so that exercises and stretching are possible.

The Benefits of Psychical Therapy

Lumbar stability does involve the support of the abdominal and back muscles. Abdominal muscles give stabilizing along with support through the pressure generated within, and then it extends to the spine, so you can create an anterior column of support. Lower back muscles stabilize the spinal cord and lead to better support of the posterior, physiotherapist gold coast and there is also less stress placed in the discs and joints in the spine.

Lower Tummy and Core Strengthening

By strengthening the lower tummy, you can help make that area stronger to support the back.

A good beginner exercise for this is to lie on your back with your knees bent and keeping your feet as flat as possible. From here, you breathe in, and bring a knee to your chest and breathe out once it’s there.  When you breathe in again, put it back to where the other foot is, and then repeat it 6-8 times on each leg. If your back does hurt at all, this may be too hard for you at this stage.

If you can handle it, consider deep abdominal stretching.  You carry this out by putting something to support your head, and then bend your knees, legs apart. What you do, is you keep your upper body in a relaxed state with the chin tucked in. breathe in, and when you breathe out, draw the belly button towards your spine. This is an abdominal contraction.  You should hold this anywhere from 5-10 seconds, and from there, when you do breathe out, relax those muscles. This should be very slow, and you should aim to use survival kit less than a quarter of your total strength. Do this five times and see how you feel.

You can, in order to strengthen the core, do sit-ups, crunchs, use abdominal machines, or leg raises.  Obviously make sure that you’ve got a tight core, so that you’re not using your lower back muscles, but instead bracing the core.


Hyperextensions are another great exercises since it does use lower back areas, brings more stabilization to the joints, and can be used to hyperextend the spine.  You can do this with machines if possible, or just by laying down and slowly pushing the chest off the ground. You need to lie on your stomach for this.

Good Mornings

While this is prominently an exercise used as accessory work for hamstring and glute muscles, good-mornings are great for strengthening lower back muscles.  You want to stand with legs shoulder-width and from there, have either a weighted bar or a broomstick put across your shoulders holding it by the top area and not the shoulder blades.  From there, you want to slowly bend yourself down and or2ards until you get the face completely parallel to the floor. From there, bring it back up. With this, you want to make sure you keep the spine neutral and don’t go too fast.  

The best way to describe it would be if you touched your toes, but with a weight across the shoulders.

Bird Dog

Bird dog is an awesome exercise in order to help mobilize the lower back, and it’s a popular yoga pose that really helps.  What you want to do, is get on all four limbs on the ground, with each hand right beneath where your shoulders are, and your knees placed under each side of the hips.  You want to maintain a neutral spine position, and make sure your head in line with it. From there, take a deep breath in, and then, when you breathe out, you extend one leg and the arm opposite of your leg in order to keep it in line with the spine. Keep your spine neutral at all times, so don’t let your lower back sag whatsoever.  Hold this for about 5-10 seconds, and then, when you breathe out, slowly, lower this to the ground. You should feel no pain with this so long as you keep your spine neutral


Bridging is another great exercise for this.  You want to carry this out by laying on your back with knees bent and feet hip-width distance.  Breathe in, and when you breathe out, slowly lift your hips off the ground and let your shoulders hold you until it creates a straight line with your hips and knees.  From there, when you breathe in, lower down and repeat it 8-12 times. You shouldn’t feel pain, and it will increase our lower back muscles.

Lower back pain is never fun, and if you’ve recently had back surgery, you may seek out a physical therapist. In the meanwhile, consider using these exercises to help reduce the instance of it, and to feel better as well.

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