Worldwide, back discomfort is one of the main reasons people miss work and have a lower quality of life. Back pain, whether it is brought on by bad posture, extended sitting, strained muscles, or an underlying illness, may be crippling. Thankfully, physiotherapy offers efficient, research-backed exercises that not only reduce pain but also stop it from coming back.We’ll look at some of the most popular physiotherapy exercises in this blog that are intended to maintain spinal health, increase flexibility, and strengthen the back.
Pelvic tilt
Strengthen abdominal muscles and support the lower back.
How to Do It:
Lie on your back with your knees bent and feet flat on the floor.
Flatten your lower back against the floor by tightening your abdominal muscles.
Hold for 5–10 seconds, then relax.
Repeat 10–15 times
Benefits: Improves core stability and reduces lower back stiffness.
Knee-to-Chest Stretch
Goal: Improves flexibility in the lower back and hips.
How To Do It:
Lie on your back, knees bent, feet flat.
Bring one knee to your chest and keep the other foot on the floor.
Hold for 15-30 seconds and then swap legs.
Repeat 2–3 times per leg.
Benefits: Reduces lower back strain and stretches glutes and hamstrings.
Cat and Camel stretch
Goal: Increases spinal mobility and relieves back stress.
How To Do It:
Get on all fours, hands under shoulders, knees under hips.
Inhale while arching your back (cow), elevating your head and tailbone.
Exhale as you curve your spine (cat) and tuck your chin into your chest.
Repeat slowly for 10–15 repetitions.
Benefits: Increases spinal flexibility and promotes relaxation.
Bird dog Excercise
The goal is to strengthen the lower back and core while also improving balance.
How To Do It:
Begin on all fours.
Extend your right arm forward while simultaneously bringing your left leg back.
Hold for 5 seconds before returning to the start.
Repeat on the other side.
Perform 10 repetitions per side.
Benefits: Improves core stability and lowers the chance of future back issues.
Bridge exercise strengthens glutes, hamstrings, and lower back muscles.
How To Do It:
Lie on your back, legs bent and feet hip width apart.
Press your heels into the floor and raise your hips to the ceiling.
Hold for 5 seconds before slowly lowering back down.
Repeat 10 to 15 times.
Benefits: Enhances lower back alignment and posture by strengthening important muscle groups.
Child pose stretch
Child’s Pose (Stretch)
The purpose is to gently extend the spine, hips, and thighs.
How To Do It:
Kneel on the floor, sit back on your heels, and extend your arms forward on the ground.
Place your forehead on the floor and relax your back.
Hold for 20 to 30 seconds, or longer.
Benefits: Reduces stress in the lower back and relaxes stiff muscles.