Best Physiotherapy Exercises for Lower Back Pain

If you are struggling with lower back pain, you must not worry as physiotherapy can help. While this condition can hamper your mobility and overall wellbeing, there are physiotherapy exercises that can help you have the much-needed relief from pain.

Low back pain affected 619 million people globally (2020). (WHO)

According to studies, lower back pain is one of the most common musculoskeletal conditions around the globe. It mostly caused by lifestyle factors such as:

• Poor posture
• Prolonged sitting
• Injury
• Weak core muscles
• The Role of Physiotherapy Exercises

Physiotherapy is considered as the best treatment for lower back pain. It will not only help you reduce your pain but increase mobility and also help prevent this type of pain again. With the help of physiotherapy exercises, you will be able to ensure your wellbeing and strengthen the muscles to ensure smooth recovery.

10 Best Physiotherapy Exercises

There are various exercises that can provide you with relief from pain. Here are 10 of the most effective physiotherapy exercises that can help reduce lower back pain:

Plank. Plank is useful for strengthening the core. This exercise is highly useful for preventing long-term back pain. Start like this:

• Hold a plank position on forearms and knees or toes
• Make sure you keep your spine

Pelvic Tilt. This exercise is ideal for strengthening core muscles. It will also improve spinal stability. Here is how to use this one:

• Lie on your back with knees bent
• Make sure your feet lie flat on the ground
• Now tighten your abdominal muscles
• Press your lower back into the ground
• Stay in this position for around 5 seconds
• Now relax

Cat–Cow Stretch. Cat-cow is another physiotherapy exercise that is designed to help improve spinal flexibility. It also helps reduces stiffness. This is how to do it:

• Start on your hands and knees, hands under shoulders and knees under your hips
• Keep your back straight
• Breathe in, drop your belly down, lift your chest and look a little forward
• Breathe out, round your back up, pull your stomach in, and fold your chin
• Repeat these two positions slowly (10 times)

Knee-to-Chest Stretch. This exercise helps relieve tension in the lower back. It is also useful for stretching spinal muscles. Here is what you need to do:

• Lie on your back
• Pull one knee toward your chest slowly
• Holding it for 10–20 seconds
• Switch legs
• Move both knees together

Bridge Exercise. This exercise is great for strengthening glutes and lower back support muscles. Here is what to do:

• Lie on your back
• Make sure your knees are bent
• Tighten your core
• Then lift your hips until your body makes a straight line from shoulders to knees

Bird Dog. This exercise providers several benefits. It improves coordination and balance. In addition, Bird Dog also provides spinal stability. Here you go:

• On hands and knees, extend one arm and the opposite leg
• Keep your back neutral
• Hold
• Switch sides

Child’s Pose. Child’s pose is a simple exercise that helps stretch the lower back gently and relieves muscle tension. Here is how to start:

• Kneel on the floor
• Sit back on your heels
• Now stretch your arms forward
• Hold and breathe deeply

Hamstring Stretch. With the help of this physiotherapy, you can reduce your lower back pain caused by tight hamstrings. Follow these steps:

• Lie on your back
• Raise one leg, holding behind the thigh/calf
• Keep the leg straight
• Hold

Seated Spinal Twist. This exercise is used for improving spinal mobility. It is also great for reducing stiffness. Try doing this:

• Sit upright
• twist your upper body to one side while holding the chair
• Repeat on the other side

Standing Back Extension. This type of physiotherapy exercise is designed to provide you with relief from pain. It helps relieve pressure on spinal discs. Follow these steps:

• Stand upright
• Lean backwards gently with hands supporting your lower back
• Hold
• Physiotherapy Exercises – Ending Your Lower Pain Without Any Side Effects

Physiotherapy exercises are the most effective and the simplest method to end your lower back pain. These simple exercises can help you relieve pain and regain mobility. Through exercises for strength and flexibility, your physiotherapist can help you lead a healthy and active life once again.