Back pain can be a debilitating issue, affecting daily life and mobility. Fortunately, physiotherapy exercises can help relieve pain, strengthen muscles, and improve flexibility. In this article, we will explore the top 10 back pain physio exercises that can provide relief and enhance movement.
For more details, visit our website: Best Back Pain Exercises.
1. Pelvic Tilts
This simple exercise helps strengthen the lower back and abdominal muscles, improving stability.
How to do it:
- Lie on your back with your knees bent and feet flat on the floor.
- Tighten your stomach muscles and gently tilt your pelvis upward.
- Hold for a few seconds, then release.
- Repeat 10-15 times.
2. Cat-Cow Stretch
The cat-cow stretch enhances spinal flexibility and relieves tension in the back.
How to do it:
- Start on all fours with your hands under your shoulders and knees under your hips.
- Inhale and arch your back (cow position), lifting your head and tailbone.
- Exhale and round your back (cat position), tucking your chin.
- Repeat for 10-15 reps.
3. Child’s Pose
This gentle stretch helps to release tension in the lower back and promotes relaxation.
How to do it:
- Sit on your knees and stretch your arms forward on the floor.
- Lower your chest toward the ground and relax.
- Hold for 20-30 seconds and repeat.
4. Bridges
Bridges strengthen the lower back, glutes, and core muscles, improving spinal support.
How to do it:
- Lie on your back with your knees bent and feet flat.
- Lift your hips toward the ceiling while tightening your core.
- Hold for a few seconds, then lower back down.
- Repeat 10-12 times.
5. Knee-to-Chest Stretch
This stretch helps relieve lower back tightness and enhances flexibility.
How to do it:
- Lie on your back and bring one knee to your chest while keeping the other leg straight.
- Hold for 20-30 seconds and switch legs.
- Repeat 3 times per side.
6. Seated Spinal Twist
A great way to increase spinal mobility and reduce stiffness.
How to do it:
- Sit with your legs extended.
- Cross one leg over the other and twist your torso toward the bent knee.
- Hold for 20-30 seconds and switch sides.
7. Standing Hamstring Stretch
Tight hamstrings can contribute to back pain, and this stretch helps loosen them.
How to do it:
- Stand and place one foot on a low surface, keeping the leg straight.
- Lean forward slightly until you feel a stretch in the back of your thigh.
- Hold for 20-30 seconds per leg.
8. Quadruped Arm & Leg Raise (Bird-Dog Exercise)
This exercise strengthens the core and stabilizes the lower back.
How to do it:
- Start on all fours.
- Extend one arm and the opposite leg simultaneously.
- Hold for a few seconds, then switch sides.
- Repeat 10 times per side.
9. Wall Sits
Wall sits help strengthen the lower back and legs, improving posture and endurance.
How to do it:
- Stand against a wall and slide down into a sitting position.
- Hold for 20-30 seconds.
- Repeat 3-5 times.
10. Cobra Stretch
This stretch helps relieve lower back tension and improves spinal flexibility.
How to do it:
- Lie on your stomach and place your hands under your shoulders.
- Press up, lifting your chest while keeping your hips on the floor.
- Hold for 10-15 seconds and repeat.
Final Thoughts
Incorporating these back pain physio exercises into your routine can help alleviate discomfort and enhance mobility. Always perform the exercises gently and stop if you feel any pain. If your back pain persists, consider seeking professional physiotherapy for a personalized treatment plan.
For expert guidance and tailored physiotherapy solutions, visit One Body LDN.