Physiotherapy Exercises for Lower Back Pain
Introduction
Lower back pain is a common problem that affects people of all ages. It can result from poor posture, prolonged sitting, muscle strain, or underlying conditions like herniated discs or sciatica. Physiotherapy exercises can help reduce pain, strengthen muscles, and improve flexibility, leading to better spine health without the need for surgery or medication.
Benefits of Physiotherapy for Lower Back Pain
Effective Physiotherapy Exercises
Here are some simple yet effective exercises to relieve lower back pain:
1. Pelvic Tilts
Lie on your back with knees bent and feet flat on the floor.
Tighten your stomach muscles and press your lower back against the floor.
Hold for a few seconds and release.
Repeat 10–15 times.
2. Knee-to-Chest Stretch
Lie on your back with both knees bent.
Pull one knee toward your chest while keeping the other foot flat on the floor.
Hold for 15–30 seconds, then switch legs.
Repeat 2–3 times per leg.
3. Cat-Cow Stretch
Get on all fours with hands under shoulders and knees under hips.
Arch your back upwards (cat stretch), then lower your belly and lift your head (cow stretch).
Repeat slowly 10–15 times.
4. Bridge Exercise
Lie on your back with knees bent and feet hip-width apart.
Lift your hips toward the ceiling while squeezing your glutes.
Hold for a few seconds, then lower slowly.
Perform 10–15 repetitions.
5. Child’s Pose
Sit on your heels with knees apart and reach your arms forward.
Lower your chest toward the ground while keeping your arms stretched.
Hold for 20–30 seconds and repeat 3–4 times.
6. Seated Spinal Twist
Sit with legs extended and cross one leg over the other.
Place the opposite elbow on the outside of the bent knee and twist your torso.
Hold for 20–30 seconds, then switch sides.
Repeat 2–3 times per side.
Tips for Safe Exercise
If you’re experiencing persistent lower back pain, physiotherapy can help. At Vida The Spine Clinic, we offer expert guidance and customized exercise plans to relieve pain and strengthen your spine.
Contact us today to book your consultation and start your recovery journey!