TOP 5 PHYSIOTHERAPY EXERCISES FOR BACK PAIN RELIEF

Top 5 Physiotherapy Exercises for Back Pain Relief

Top 5 Physiotherapy Exercises for Back Pain Relief

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Top 5 Physiotherapy Exercises for Back Pain Relief

Back pain is a common issue that affects people of all ages. Whether it’s due to poor posture, heavy lifting, or an underlying medical condition, physiotherapy exercises can help alleviate discomfort and improve mobility. At Arya Physiotherapy Clinic, we focus on effective and safe exercises tailored to individual needs. Below are the top five physiotherapy exercises for back pain relief that you can try.

1. Cat-Cow Stretch


This gentle, flowing stretch helps improve flexibility and relieve tension in the back muscles.

  • How to Perform:

    1. Start on your hands and knees.

    2. Inhale as you arch your back, lifting your head and tailbone (Cow Pose).

    3. Exhale as you round your spine, tucking your chin to your chest (Cat Pose).

    4. Repeat for 8-10 repetitions.




2. Pelvic Tilt


A simple exercise to strengthen your core and ease lower back tension.

  • How to Perform:

    1. Lie on your back with knees bent and feet flat on the floor.

    2. Tighten your abdominal muscles and gently press your lower back into the floor.

    3. Hold for 5 seconds, then release.

    4. Repeat 10-15 times.




3. Child’s Pose


A calming yoga pose that stretches the lower back and promotes relaxation.

  • How to Perform:

    1. Kneel on the floor and sit back onto your heels.

    2. Extend your arms forward, lowering your chest towards the ground.

    3. Hold the pose for 20-30 seconds, breathing deeply.




4. Bridge Pose


This exercise strengthens the glutes and stabilizes the lower back.

  • How to Perform:

    1. Lie on your back with knees bent and feet flat on the ground.

    2. Lift your hips towards the ceiling while squeezing your glutes.

    3. Hold for 5-10 seconds, then slowly lower down.

    4. Perform 10-15 repetitions.




5. Knee-to-Chest Stretch


A great way to stretch the lower back and improve flexibility.

  • How to Perform:

    1. Lie on your back with both legs extended.

    2. Bring one knee toward your chest, holding it with your hands.

    3. Hold the stretch for 20-30 seconds and switch sides.

    4. Repeat 2-3 times per leg.




Why Choose Arya Physiotherapy Clinic?


At Arya Physiotherapy Clinic, our expert physiotherapists offer personalized care to address the root cause of your pain. We provide evidence-based treatments and exercises tailored to your specific needs.

Start your journey to a pain-free life today! Visit Arya Physiotherapy Clinic to book an appointment.

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