4 physical therapy exercises for lower back pain that you can do while traveling

Lower back pain affects nearly 619 million people in the world at some point in their lives. It’s so prevalent that it’s the top cause of disability around the globe. While lower back pain can have a number of causes, it can be especially bothersome during travels. To learn more about lower back pain and which physical therapy exercises you can do while traveling to relieve your pain and discomfort, take a look here.

What are the top causes of lower back pain that can benefit from PT exercise?

There are several causes of lower back pain. Some of the most common include:

• Strains or sprains.
• Herniated discs.
• Pinched or compressed nerves.

While you may be able to relieve some lower back pain on your own during your travels, it’s a good idea to schedule a visit with a physical therapist when you get back home. They’ll be able to determine what is behind your back pain and what treatment can help it most.

What are the risk factors for lower back pain that can benefit from PT exercise?

A wide variety of risk factors can contribute to someone's likelihood of developing lower back pain. These are just a few: 

• Old age — Lower back pain is more likely to occur in older adults or people over 30 years old. With age, the discs in the spine will wear down, and the vertebrae often become more painful as a result. Older adults are also more prone to muscle imbalances and other conditions that can contribute to lower back pain. 
   
• Weight — People who are overweight are more likely to experience lower back pain. The vertebrae are placed under more strain when there is excess weight on the body to carry. 
   
• Occupation — People with occupations that require frequent or strenuous activity are more likely to experience problems with their lower backs. Some examples of these occupations include furniture movers and construction workers. Frequent or excess stress on the back over time can cause chronic lower back pain that needs attention from a physical therapist. 
   
• Activity level — People living sedentary lifestyles are likelier to experience lower back pain. Sitting or lying down for frequent, extended periods of time can lead to weakened abdominal muscles, which ultimately impact the lower back. Getting enough exercise is important to keep the abdominal and back muscles in good condition.

Which physical therapy exercises can you do to alleviate back pain while traveling?

Here are four physical therapy exercises you can try if you’re experiencing back pain while traveling: 

• Seated hamstring stretches — To do seated hamstring stretches, make sure you’re sitting on the edge of a chair. Keep one knee bent at a 90-degree angle with your foot touching the floor. Your other leg should be completely straight and extended out in front of you, with your heel touching the floor. Then, lean forward over your legs so that you can feel the stretch in your legs. Hold for a few moments. Repeat with the opposite leg as necessary.
   
• Seated lower back stretches — This physical therapy exercise is designed to stretch your lower back. It can provide some relief if you’ve been sitting for hours on a plane, train or car. You should first sit on a flat chair or similar surface to perform this stretch. Cross one of your legs over the other so that one foot rests on the opposite thigh. Then, move the upper half of your body forward until you can feel a stretch in your lower back and buttock muscles.
   
• Stationary quad stretches — Tight quadriceps can cause pain in the lower back. To perform the stationary quad stretch, stand straight and raise one leg behind you. With one arm, grab the ankle of the raised leg and bring it as close to your buttocks as you can. Hold it for a few moments while you feel a stretch in your quad, and repeat with the opposite leg as necessary. This exercise can stretch and strengthen the quadriceps muscles in your upper thighs, releasing lower back tension. 
   
• Knee-to-chest stretches — While you may not be able to perform this physical therapy exercise in the car or on a plane, you can try this one in your hotel bed or anytime you can lie down. To perform the knee-to-chest stretch, lie down on a flat surface. From there, keep one foot anchored on the flat surface while you grab the opposite knee and bring it close to your chest. Keep your bent knee close to your body and hold that position for a few moments before releasing. Repeated with the opposite leg as needed.

Alliance PTP can help find expert physical therapists near you to address your lower back pain 

Hopefully these exercises will give you some needed relief while you’re traveling. Seeking care from a licensed physical therapist when you return home is a great option for lasting results. 

You probably don’t have to go as far as you think to get help with your back pain by identifying the root cause and creating a specially designed treatment plan. After all, Alliance Physical Therapy Partners has practices across the country where you can find the physical therapy you need. 

And if there isn’t one near you, don’t worry! We also offer highly effective and affordable virtual care in nearly every U.S. state. 

So, don’t keep letting your lower back pain affect your day-to-day life. Get in touch with our team today so we can help you find the physical therapy that’s right for you.