Exercises Recommended for Back Pain Relief

5 Exercises Recommended by Physiotherapists for Back Pain Relief

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Back pain is a common issue that affects people of all ages. Whether caused by poor posture, a sedentary lifestyle, or an injury, back pain can hinder daily activities and reduce quality of life. At Dr. Jigar's Physio Clinic, we specialize in physiotherapy treatments that help relieve back pain and restore mobility.

Physiotherapy exercises are one of the most effective non-surgical treatments for back pain relief. In this blog, we will discuss five physiotherapist-recommended exercises that can help strengthen your back, improve flexibility, and alleviate pain.

Exercises Recommended by Physiotherapists for Back Pain Relief

Understanding Back Pain: Causes and Symptoms

Common Causes of Back Pain

Poor posture.
Prolonged sitting or standing.
Muscle strain or injury.
Herniated discs.
Sciatica.
Arthritis or osteoporosis.

Symptoms of Back Pain

Stiffness and reduced mobility.
Muscle spasms.
Dull or sharp pain in the back.
Pain radiating down the legs (sciatica).
Difficulty in bending, lifting, or standing for long periods.

Knowing the cause of your back pain is crucial for selecting the right physiotherapy exercises for long-term relief.

5 Physiotherapy Exercises for Back Pain Relief

1. Pelvic Tilts

Purpose: Strengthens the lower back and abdominal muscles, improving posture.

How to Perform:

Lie on your back with your knees bent and feet flat on the floor.
Tighten your abdominal muscles and push your lower back into the floor.
Hold for 5-10 seconds before relaxing.
Repeat 10-15 times.

2. Cat-Cow Stretch

Purpose: Enhances spinal flexibility and reduces stiffness.

How to Perform:

Get into a tabletop position on your hands and knees.
Inhale and arch your back while lifting your head (cow pose).
Exhale and round your spine, tucking your chin (cat pose).
Perform 10-15 repetitions.

3. Child’s Pose

Purpose: Gently stretches the lower back and relieves tension.

How to Perform:

Sit back on your heels with your knees apart.
Extend your arms forward and rest your forehead on the floor.
Hold the position for 20-30 seconds while breathing deeply.
Repeat 3-5 times.

4. Bridge Exercise

Purpose: Strengthens the lower back, glutes, and core muscles.

How to Perform:

Lie on your back with knees bent and feet flat on the ground.
Press your feet into the floor and lift your hips towards the ceiling.
Hold for 5-10 seconds, then lower slowly.
Perform 10-15 repetitions.

5. Knee-to-Chest Stretch

Purpose: Alleviates lower back tension and enhances flexibility.

How to Perform:

Lie on your back with knees bent.
Bring one knee to your chest and hold for 20 seconds.
Switch legs and repeat.
Perform 3-5 repetitions on each side.

Tips for Performing Physiotherapy Exercises Safely

Always warm up before starting your routine.
Perform exercises in a controlled manner to prevent injury.
Stop immediately if you experience sharp pain.
Consult a physiotherapist at Dr. Jigar’s Physio Clinic for a personalized back pain treatment plan.

When to See a Physiotherapist

If your back pain persists despite doing these exercises, you may need professional physiotherapy care. Visit Dr. Jigar’s Physio Clinic if you experience:

Chronic or worsening back pain
Radiating pain down the legs
Numbness, tingling, or weakness
Difficulty in movement or standing

Our physiotherapy experts will assess your condition and provide a customized treatment plan to ensure optimal recovery.

Conclusion

Back pain can significantly impact daily life, but with the right physiotherapy exercises, you can achieve relief and prevent future issues. The five exercises outlined above —Pelvic Tilts, Cat-Cow Stretch, Child’s Pose, Bridge Exercise, and Knee-to-Chest Stretch— are highly effective for strengthening and relaxing the back muscles.

For professional physiotherapy guidance, visit Dr. Jigar’s Physio Clinic in Ahmedabad to receive expert care tailored to your needs.