Best Exercises for Back Pain Relief

Understanding Back Pain

Back pain is one of the most common health issues affecting people of all ages in Pakistan. Long sitting hours, poor posture, weak core muscles, and limited movement are some of the leading causes.

The good news? Many cases of back pain can be relieved at home with simple, physiotherapist-recommended exercises that reduce stiffness, improve mobility, and strengthen the muscles that support your spine.

Below are the best exercises you can safely perform to ease back pain. If your pain is severe or persistent, always consult a physiotherapist.

1. Cat–Cow Stretch

A gentle movement that improves flexibility and loosens stiffness in the spine.

How to do it:

  • Get on your hands and knees.
  • Arch your back upward (Cat).
  • Then drop your belly and lift your head/chest (Cow).
  • Repeat 10–15 times.

Benefits:

  • Improves spine mobility
  • Relieves tension in the lower back
  • Helps with posture

2. Child’s Pose

A relaxing stretch that lengthens the spine and reduces pressure in the lower back.

How to do it:

  • Sit on your knees and bend forward.
  • Extend your arms in front of you.
  • Hold the position for 20–30 seconds.

Benefits:

  • Opens the lower back muscles
  • Reduces tightness
  • Promotes relaxation

3. Knee-to-Chest Stretch

Effective for reducing tightness in the lower back and hips.

How to do it:

  • Lie on your back.
  • Pull one knee toward your chest.
  • Hold for 20 seconds.
  • Switch sides and repeat 2–3 times.

Benefits:

  • Relieves lower back compression
  • Loosens pelvic and hip muscles

4. Pelvic Tilt

Strengthens abdominal muscles and stabilizes the lower back.

How to do it:

  • Lie on your back with your knees bent.
  • Tighten your stomach muscles.
  • Flatten your back against the floor.
  • Hold for 5–10 seconds and release.
  • Repeat 10–12 times.

Benefits:

  • Strengthens core muscles
  • Supports proper spine alignment

5. Bridge Exercise

A great exercise for strengthening the glute muscles, which support the lower back.

How to do it:

  • Lie on your back with knees bent.
  • Lift your hips upward until your body forms a straight line.
  • Hold for 5 seconds, then lower slowly.
  • Repeat 10–15 times.

Benefits:

  • Builds glute and hamstring strength
  • Reduces strain on the lower back

6. Seated Forward Bend (Hamstring Stretch)

Tight hamstrings are a major contributor to back pain.

How to do it:

  • Sit with your legs stretched forward.
  • Lean forward from your hips, keeping your back straight.
  • Hold the stretch for 20–30 seconds.

Benefits:

  • Loosens tight hamstrings
  • Reduces lower back pressure

7. Cobra Stretch

Improves flexibility in the spine and helps relieve disc-related pain.

How to do it:

  • Lie on your stomach.
  • Press your hands into the floor and lift your chest upward.
  • Hold for 10–15 seconds and release.

Benefits:

  • Strengthens the spine
  • Relieves pressure on spinal discs

When to Avoid Exercises

Stop exercising immediately and seek physiotherapy care if you experience:

  • Sharp or shooting pain
  • Numbness in one or both legs
  • Pain that worsens after exercise
  • Difficulty controlling bowel or bladder
  • Sudden weakness in the legs

These may be signs of serious conditions like a slipped disc or nerve compression.

Final Thoughts

Back pain can often be managed with simple, consistent exercises that improve flexibility and strengthen your spine. Performing these physiotherapist-approved movements regularly can significantly reduce discomfort and prevent future pain episodes.

At Holisticare Clinic Lahore, our physiotherapists offer customized rehabilitation plans based on your condition, lifestyle, and mobility needs.

Book your physiotherapy session today and start your journey toward a healthier, pain-free back.

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