8 Physiotherapy Exercises for Lower Back Pain

Summary: Lower back pain is a common concern that impacts people of all age groups. Physiotherapy exercises for lower back pain can help relieve pain, improve flexibility, and strengthen muscles to prevent future issues. Whether you have chronic pain or occasional discomfort, these exercises can make a big difference. 

Lower back pain is a common problem that can interfere with daily activities. As per WHO, around 619 million people suffer from Low back pain which is becoming the leading cause of disability. The lower back pain may result from poor posture, prolonged sitting, lack of exercise, or medical conditions like a herniated disc or sciatica. Instead of relying on painkillers, physiotherapy exercises offer a natural and long-term solution to strengthen the back, improve flexibility, and relieve discomfort.

If you are struggling with back pain, this blog, the best physiotherapists in Gurgaon at Miracles Mediclinic will introduce you to the most effective physiotherapy exercises for lower back pain that can help restore your mobility and keep your spine healthy.

Causes of Lower Back Pain

Before jumping into the physiotherapy exercises, let's understand some common causes of lower back pain:

  • Poor posture: Sitting for long hours without proper support strains the lower back.

  • Muscle weakness: Weak core and back muscles fail to support the spine effectively.

  • Lack of flexibility: Tight hamstrings and hip flexors contribute to lower back strain.

  • Injury or trauma: Accidents, falls, or sudden movements can injure the lower back.

  • Herniated disc: When a disc bulges or slips, it puts pressure on nerves, causing pain.

  • Sciatica: Compression of the sciatic nerve leads to pain that radiates down the leg.

  • Obesity: Excess weight increases strain on the lower back and spine.

Best Physiotherapy Exercises for Lower Back Pain

Lower back pain is a common issue caused by poor posture, muscle imbalances, injuries, or prolonged sitting. Physiotherapy exercises for back pain can help strengthen the core, improve flexibility, and relieve tension in the lower back. Below are some of the best exercises for lower back pain:

1. Pelvic Tilts: Pelvic tilts help strengthen the abdominal muscles and stabilize the lower back, reducing pain and improving posture.

How to do it:

  • Lay on your back with your knees bent and your feet resting flat on the floor. Keep your arms relaxed by your sides.

  • Engage your abdominal muscles and press your lower back firmly into the floor. This movement will create a slight tilt of the pelvis.

  • Hold this position for about 5 seconds, keeping your core engaged.

  • Slowly release and return to the starting position.

  • Repeat 10-15 times.

Tip: Breathe deeply throughout the movement and avoid lifting your hips off the ground.

2. Cat-Cow Stretch: This exercise increases spinal flexibility, reduces stiffness, and relieves tension in the back muscles.

How to do it:

  • Begin with your hands directly beneath your shoulders and your knees beneath your hips.

  • Inhale and lift your head and tailbone toward the ceiling, arching your back.

  • Exhale and round your back, and tuck your chin toward your chest.

  • Continue to move slowly, switching between these two positions.

  • Perform 10-15 repetitions.

Tip: Move in sync with your breath for maximum benefit.

3. Knee-to-Chest Stretch: This stretch helps loosen tight lower back muscles and improves mobility.

How to do it:

  • Lie flat on your back with your knees bent and your feet planted firmly on the floor.

  • Pull one knee toward your chest while keeping the other foot on the floor.

  • Hold the stretch for 20-30 seconds, allowing a gentle pull in your lower back.

  • Switch legs and repeat on the other side.

  • Perform 3-5 repetitions per side.

Tip: Keep your shoulders relaxed and breathe deeply while holding the stretch.

4. Child’s Pose: This gentle yoga pose stretches the lower back, hips, and spine while promoting relaxation.

How to do it:

  • Kneel on the floor with your big toes together and knees spread apart.

  • Sit back onto your heels and extend your arms forward, lowering your chest towards the floor.

  • Gently lower your forehead to the ground and take deep breaths.

  • Hold the position for 30-60 seconds.

  • Repeat 3-5 times.

Tip: Modify the pose by keeping your knees closer together for a deeper lower back stretch.

5. Bridges: Bridges strengthen the lower back, glutes, and core, improving spinal stability.

How to do it:

  • Lie on your back with your knees bent and feet flat on the floor, keeping them hip-width apart.

  • Lie on your back and place your arms at your sides, with your palms facing down.

  • Press through your heels and lift your hips towards the ceiling while squeezing your glutes.

  • Hold the position for 5 seconds at the top.

  • Slowly lower back down to the starting position.

  • Repeat 10-15 times.

Tip: Keep your core engaged and avoid overarching your lower back.

6. Seated Spinal Twist: This stretch improves spinal flexibility and relieves lower back tension.

How to do it:

  • Sit on the floor with both legs extended.

  • Bend your right knee and place your right foot beside your left thigh, on the outside.

  • Place your right hand behind you and your left arm on your right knee.

  • Gently rotate your torso to the right, turning your head to look over your shoulder.

  • Hold the stretch for 20-30 seconds.

  • Switch sides and repeat.

  • Perform 3-5 times per side.

Tip: Keep your spine tall and avoid forcing the twist.

7. Standing Hamstring Stretch: Tight hamstrings can contribute to lower back pain. This stretch helps relieve tension in the hamstrings and lower back.

How to do it:

  • Stand tall and place one foot on an elevated surface (like a chair or low table).

  • Keep your back straight and gently lean forward until you feel a stretch in the back of your thigh.

  • Hold for 20-30 seconds.

  • Switch legs and repeat.

  • Perform 3-5 times per side.

Tip: Avoid rounding your back while stretching.

8. Cobra Stretch: The cobra stretch strengthens the lower back muscles and improves spinal mobility.

How to do it:

  • Lie prone with your hands directly beneath your shoulders.

  • Press your palms into the floor and lift your chest while keeping your hips on the ground.

  • Hold the stretch for 10-15 seconds.

  • Slowly lower back down.

  • Repeat 5-10 times.

Tip: Keep your elbows slightly bent and shoulders away from your ears.

Additional Tips for Lower Back Pain Relief

  • Maintain Good Posture: Avoid slouching while sitting and standing.

  • Stay Active: Regular exercise prevents stiffness and strengthens muscles.

  • Use Proper Lifting Techniques: Bend at the knees, not the waist, when lifting objects.

  • Sleep on a Supportive Mattress: Choose a medium-firm mattress to support your spine.

  • Apply Heat or Ice: Use heat packs or ice packs to reduce pain and inflammation.

  • Stay Hydrated: Drinking enough water keeps the spinal discs healthy.

When to See a Doctor?

While physiotherapy exercises can help with mild to moderate lower back pain, seek medical attention if you experience:

  1. Severe, persistent pain that doesn’t improve.

  2. Pain radiating down the legs.

  3. Numbness, tingling, or weakness in the legs.

  4. Difficulty controlling bladder or bowel movements.

If your pain worsens despite exercise and self-care, contact a physio near you for a personalized treatment plan.

Conclusion:

Lower back pain can be frustrating, but with the right physiotherapy exercises, you can find relief and strengthen your spine. Regular stretching, core strengthening, and proper posture can help you stay pain-free and prevent future injuries. Try incorporating these exercises into your daily routine and listen to your body. If you experience constant pain in your lower back, consult a physiotherapist near you in gurgaon at Miracles Healthcare. Stay active, stay strong, and take care of your back!

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