Physiotherapy Exercises for Lower Back Pain
Hey bro, if your lower back is screaming every time you bend, sit, or even just stand up, you’re not alone. Lower back pain hits tons of people in Dubai and India — desk jobs, long drives, stress, you name it. The good news? Physiotherapy exercises for lower back pain can seriously help ease that ache, build strength, and stop it from coming back stronger.
At Physioveda India (we’ve got roots in Vasant Vihar, New Delhi, and we treat folks just like you every day), we see amazing results when people start simple, targeted physiotherapy exercises for lower back pain. These moves stretch tight spots, strengthen weak muscles, and improve your posture so the pain doesn’t keep winning.
In this guide, I’ll walk you through 10 of the best physiotherapy exercises for lower back pain — all doable at home with zero equipment. We’ll cover why they work, how to do them safely, and when you should come see us for hands-on help. Let’s get your back feeling good again.
Why Physiotherapy Exercises for Lower Back Pain Actually Work
Most lower back pain comes from weak core muscles, tight hips/hamstrings, poor posture, or just daily wear and tear. Physiotherapy exercises for lower back pain fix the root causes instead of just masking the hurt.
They:
- Increase blood flow to speed healing
- Stretch tight muscles pulling on your spine
- Strengthen your core and glutes for better support
- Improve flexibility so everyday movements don’t hurt
From our experience treating hundreds of cases, patients who do these consistently see noticeable relief in 2–4 weeks. Way better than just popping painkillers.
Safety First: Tips Before Starting Physiotherapy Exercises for Lower Back Pain
Quick rules so you don’t make things worse:
- Breathe normally — don’t hold your breath.
- Stop immediately if you feel sharp, shooting pain (dull ache during stretch is usually okay).
- Start with 5–10 reps and build up.
- Do them on a yoga mat or carpet.
- Warm up with 5 minutes of gentle walking.
- If pain lasts >2 weeks, spreads to legs, or you have numbness/tingling, book with a physio ASAP.
Ready? Let’s dive into the best physiotherapy exercises for lower back pain.
The 10 Best Physiotherapy Exercises for Lower Back Pain
1. Cat-Cow Stretch – Great Starter for Physiotherapy Exercises for Lower Back Pain
Loosens your whole spine and relieves tension fast.
- Get on all fours (hands under shoulders, knees under hips).
- Inhale: Drop belly, lift head and tailbone (Cow).
- Exhale: Round back up, tuck chin (Cat).
- Flow between them for 10–15 breaths.
Perfect first move in any physiotherapy exercises for lower back pain routine.
2. Child’s Pose – Deep Relaxation for Lower Back
Stretches your lower back, hips, and glutes gently.
- Kneel, big toes touching, knees wide.
- Sit hips back toward heels, reach arms forward, forehead down.
- Hold 30–60 seconds, breathe deeply.
- Repeat 3–5 times.
This one’s super soothing when your back feels locked up.
3. Knee-to-Chest Stretch – Targeted Relief in Physiotherapy Exercises for Lower Back Pain
Releases tight lower back and glutes.
- Lie on back, knees bent.
- Hug one knee to chest with both hands (keep other foot flat or bent).
- Hold 20–30 seconds, switch sides.
- 3 reps each side.
Feels amazing after sitting all day.
4. Pelvic Tilt – Core Activation for Lower Back Pain Relief
Teaches your body to stabilize the spine.
- Lie on back, knees bent, feet flat.
- Tighten abs, gently press lower back flat into floor.
- Hold 5 seconds, relax.
- 10–15 reps.
One of the safest and most effective physiotherapy exercises for lower back pain.
5. Glute Bridge – Strength Builder for Your Back
Powers up glutes and core to support your lower back.
- Lie on back, knees bent, feet flat.
- Squeeze glutes, lift hips until body forms straight line from knees to shoulders.
- Hold 5 seconds, lower slowly.
- 10–12 reps.
Strong glutes = less strain on your back.
6. Bird-Dog – Balance & Core Stability Exercise
Improves coordination and prevents future pain.
- On all fours, keep spine neutral.
- Extend right arm forward and left leg back, hold 5 seconds.
- Switch sides.
- 8–10 reps per side.
Great for posture too.
7. Seated Forward Bend – Hamstring & Back Stretch
Eases tightness pulling on your lower back.
- Sit with legs straight, feet flexed.
- Hinge at hips, reach toward toes (keep back straight as possible).
- Hold 20–30 seconds.
- Repeat 3 times.
Go slow — no bouncing.
8. Supine Trunk Rotation – Mobility Boost
Loosens rotation in your spine.
- Lie on back, knees bent.
- Drop both knees to one side while keeping shoulders flat.
- Hold 20 seconds, switch.
- 3 reps per side.
Helps if twisting movements hurt.
9. Prone Cobra Stretch – Gentle Extension for Lower Back
Strengthens back extensors safely.
- Lie face down, hands under shoulders.
- Gently press up, lifting chest (keep hips down).
- Hold 10 seconds.
- 5–8 reps.
Like a mini backbend for relief.
10. Partial Crunches – Safe Core Work for Lower Back Pain
Builds abs without stressing the spine.
- Lie on back, knees bent.
- Hands behind head, lift shoulders a few inches (don’t pull neck).
- Hold 3 seconds, lower.
- 10–15 reps.
Keep it small and controlled.
How Often to Do These Physiotherapy Exercises for Lower Back Pain
Do the full routine 1–2 times a day (morning + evening is ideal). Start with 10–15 minutes total. Consistency beats intensity — do them daily for best results.
Track how you feel after 1–2 weeks. Less stiffness? Better movement? You’re winning.
When to Get Professional Help for Lower Back Pain
These physiotherapy exercises for lower back pain are awesome for mild–moderate issues, but see us if:
- Pain is severe or constant
- You have leg pain, weakness, or bowel/bladder changes
- No improvement after 2–3 weeks
At Physioveda India, we create custom plans with manual therapy, posture correction, and advanced physiotherapy for lower back pain. Book your session here — we’re experts at getting Dubai and Delhi folks back to pain-free living.
Also check our related post: Ankle pain isnt healing
FAQs About Physiotherapy Exercises for Lower Back Pain
What are the best physiotherapy exercises for lower back pain for beginners?
How long until physiotherapy exercises for lower back pain give relief?
Can I do physiotherapy exercises for lower back pain every day?
Are these physiotherapy exercises for lower back pain safe during pregnancy?
Where can I learn more reliable back pain exercises?
give these physiotherapy exercises for lower back pain a real shot — they’re simple, free, and actually work. If you’re in Dubai or need that extra push, hit us up at Physioveda India. You’ve got this — pain doesn’t have to run your life. Drop a comment if you try them!
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