Introduction
Lower back pain is one of the most common problems today—affecting students, professionals, and fitness enthusiasts.
Whether it’s due to long sitting hours, poor posture, or sudden strain, this pain can disrupt your daily life.
At MyPhysioVibes, we focus on treating the root cause, not just the symptoms—so you can live pain-free.
What is Lower Back Pain?
Lower back pain (Lumbago) is discomfort in the lumbar region of the spine. It can be acute or chronic depending on the cause.
Causes of Lower Back Pain
- Poor posture
- Muscle strain or ligament injury
- Heavy lifting with wrong technique
- Weak core muscles
- Sedentary lifestyle
Medical Causes
- Herniated disc
- Sciatica
- Degenerative disc disease
- Spinal stenosis
Symptoms
- Dull or sharp pain in lower back
- Stiffness and reduced mobility
- Pain radiating to legs
- Difficulty bending or standing
- Muscle spasms
Risk Factors
- Prolonged sitting
- Lack of physical activity
- Obesity
- Poor ergonomics
- Stress
What Happens in the Body?
Lower back pain occurs due to muscle overload, disc pressure, and poor posture leading to inflammation and restricted movement.
Diagnosis / Assessment
At MyPhysioVibes, assessment includes:
- Postural analysis
- Range of motion testing
- Muscle strength evaluation
- Special orthopedic tests
Treatment
Medical Treatment
- Pain relief medications
- Muscle relaxants
- Hot/cold therapy
Physiotherapy Treatment
- Electrotherapy (IFT, TENS)
- Manual therapy
- Stretching exercises
- Core strengthening
- Posture correction
- Lifestyle modification
Best Exercises for Lower Back Pain
1. Pelvic Tilt
Steps:
- Lie on your back
- Bend knees, feet flat
- Tighten abdominal muscles
Reps: 10–15 × 2 sets
2. Cat-Cow Stretch
- On hands and knees
- Arch back upward
- Drop belly downward
3. Bridge Exercise
- Lie on back
- Lift hips slowly
- Hold for 5 seconds
4. Knee to Chest Stretch
- Pull knee to chest
- Hold for 10–15 seconds
5. Bird Dog Exercise
- On all fours
- Extend opposite arm & leg
- Hold steady
Prevention Tips
- Maintain proper posture
- Avoid prolonged sitting
- Exercise regularly
- Strengthen core muscles
- Use ergonomic furniture
When to See a Physiotherapist
- Pain lasting more than 1 week
- Radiating pain to legs
- Difficulty in movement
- Recurrent back pain
FAQs
Can lower back pain go away on its own?
Yes, mild pain may resolve, but recurring pain needs treatment.
Is bed rest good for back pain?
No, prolonged rest can worsen stiffness.
Which exercise is best for back pain?
Core strengthening and stretching exercises are most effective.
Can physiotherapy cure back pain permanently?
Yes, if the root cause is treated properly.
Conclusion
Lower back pain is common—but ignoring it can make it worse.
At MyPhysioVibes, we focus on long-term recovery, not just temporary relief.
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