Lower Lumbar Treatments
Lower lumbar injuries can be exceptionally debilitating and can affect the pelvis and legs if left untreated. Pain in the hips or upper legs can indicate that there is a problem with the lower lumbar and are usually a sign that a professional consult with your local physiotherapist is needed. A physiotherapist can perform diagnosis and hands-on therapy as well as prescribe exercises which stretch out the lumbar and strengthen the surrounding muscles, allowing the injured patient to return to a full state of mobility following treatment.
Lower Lumbar Diagnosis
After you have scheduled an appointment with your local physio and come into the clinic, your diagnosis will begin with a series of stretches designed to pinpoint the source of the pain and identify mobility issues which are affecting your everyday performance. You may begin by reaching down to touch your toes, sticking your hands in the air and bending backwards or bending side to side. Depending on how flexible you are in these positions, your physio will gain some insight into where exactly the cause of the trouble is and will be able to proceed accordingly.
There are a plethora of causes of lower lumber pain. Your initial diagnosis will provide an indication of where the issue stems from. Hands on therapy will follow and involves a massage of the lower back muscles, spine, glutes and hamstrings. By pressing the muscles and lumbar joints at the right angle, your physio will realign your lower lumbar and stimulate the surrounding muscles into a more-supportive state.
There are many exercises which may be prescribed to patients following a session for lower lumbar pain:
- Cat-Cows: Cat-cows involve crouching on your hands and knees and lifting up your head while you lower your back, then lowering your head while you lift up your back. Cat-cows are designed to work the lower spine and can stretch out any kinks in the lower lumbar which are causing pain. 10 repetitions should be repeated three times with lunges in between.
- Lunges: Lunges involve crouching on one knee, with the other knee raised. Patients place their hands on the raised thigh and lean forward in order to stretch out the lower back. The lunge position should be held for 30 seconds and repeated on the other side for best effect. This should be repeated three times in between cat-cows.
- Squats: By squatting into a prone position with the hands outstretched and then rising up again, patients work out their lower lumbar and strengthen the muscles surrounding the spine. 10 x 3 squats should be repeated.
- Forward Bend Stretches: Patients sit on a bench, couch or bed and lean forward so that their hands touch the floor. This position is held for 30 seconds and repeated 3 times.
- Sitting Hip Stretch: Patients sit on a bench, couch or bed and raise the leg on the side where the pain manifests across the lap while leaning forward. This position should be held for 30 seconds and repeated 3 times.
Contact Erko Physio
With over 10 years of experience treating patients through recovery and rehabilitation, Erko Physio are the local experts when it comes to healing lower lumbar pain. Our Alexandria physiotherapy is easily accessible from Erskineville, Newtown and Marrickville too. If you need a physiotherapist in Alexandria, Newtown or Marrickville, trust the experts at Erko Physio to tend to your injury with due care and attention to detail. Our staff will help you regain full strength and motion and get back on the playing field (or gym, bike or yoga mat) in no time at all!