How Physiotherapy Works For Back Pain -10 Best Exercises For Pain Relief

If you lead a sedentary lifestyle, you may experience a number of health issues. One of the most common problems is a lower back problem, which can be excruciatingly painful. Fortunately, a few simple exercises can provide relief. When performed on a regular basis, these exercises can provide long-term relief from chronic lower back pain. Here are ten exercises that your physical therapist may recommend. Please follow their instructions – these are only summaries.

1. Cat and cow pose

Lie down on all fours with your back straight. Bend your spine outward and upward, toward the ceiling. Hold this pose until your neck stretches, then bend your back inward and downward until your lower back stretches. This should be done ten times.

2. Cobra stretch

Maintain a prone position with your hands on either side of your chest. Keep your feet firmly planted on the floor and press into your hands as you push your upper body upward, from your chest to your head. Hold this pose for a few seconds before lowering yourself gently.

3. Prone leg lifts

This is similar to the cobra stretch, but instead of lifting your upper body, you keep it firmly planted down. Keeping your legs stretched out and close together, raise them as far as you can in one continuous motion, hold the pose, and lower your legs back to the ground.

4. Bridges

Bridges are extremely beneficial for strengthening your lower back. To do a bridge correctly, lie on your back with your arms outstretched by your sides. Lift your hips off the floor, keeping your body in a straight line from your head to your knees. Maintain your grip and lower your body.

5. Leg stretches

Lie on your back, knees raised, and feet flat on the ground. Raise your right foot, wrap a band or towel around it, and gently pull it toward your chest, keeping your right leg straight and unbent, until you feel a stretch in your hamstrings.

6. Side twists

This is an excellent stretch to do if you have lower and side back pain. Lie down on your back with your arms by your sides. Turn your body in the opposite direction while bending your knees to one side. Rep the wringing motion on the opposite side.

7. Bird-dog stretch

This exercise focuses on stretching the muscles associated with your lower back, thereby relieving stress and pain. Lie on your stomach and stretch your left leg backward. Stretch your right arm forward in a straight line at the same time. Repeat on the other side.

8. Toe-touches

Toe-touches are ideal for days when your lower back is in desperate need of a good stretch. Stand tall with your arms stretched overhead, then bend slightly backward until you feel a push in your lower back, then bend forward and down to touch your toes. Repeat this ten times slowly.

9. Child’s pose

There is no other exercise that opens up your lower back as well as the child's pose. It's also simple to do; simply kneel on a mat, sit on your heels, and bend forward with your arms extended in front of you. Relax by placing your head on the floor and savoring the relief that follows.

10. Hip stretches

Don't be fooled by the name; hip stretches are beneficial to the lower back as well as the hips. Kneel on your left knee and place your right foot forward, bent at the right knee, to stretch your hips. Hold your left foot and pull it up gently. Rep on the opposite side.

Note: Keep in mind that while these stretches and exercises may provide temporary relief, it is always advisable to seek medical attention for chronic back pain. We also recommend that you visit one of our physical therapy locations if you need physical therapy for lower back pain.