Lower back pain is a typical illness that involves many people, often compelled by poor posture, a sedentary lifestyle, or improper lifting techniques. Physiotherapy Exercises for Lower Back Pain at Home. These exercises aim to strengthen the core and back muscles, improve flexibility, and reduce tension in the lower back. By incorporating a routine of stretches and strengthening exercises, individuals can manage pain, improve mobility, and prevent future discomfort. It’s essential to perform these exercises regularly and with proper form to ensure the best results and prevent further injury. Always consult with a healthcare specialist before beginning any new workout regimen, particularly if you have chronic pain or other health issues.
Physiotherapy Exercises for Lower back Pain at Home
Here are some physiotherapy exercises you can perform at home for lower back pain relief:
Child’s Pose
Kneel and sit back on your heels, bend forward with arms extended until your forehead rests on the floor. Hold for 30 seconds.
Supine Core Strengthening
Lie on your back with your knees up, engage your abs, and push your lower back down. Repeat 15-20 times.
Supine Core Strengthening with Leg Draw
Lie on your back, knees up, and lift one knee toward your chest without hands, keeping your abs engaged. Repeat 15-20 times each leg.
Press Ups
Lie on your stomach, hands near your shoulders, and push your chest up while keeping your hips on the ground. Hold for 5 seconds. Repeat 15-20 times.
Prone Cobras
Lie flat on your stomach, arms at your sides, lift your chest off the ground without hands and engage your glutes. Hold for 3-5 seconds and repeat 10-15 times.
Bridge
Lie on your back with your knees up, and lift your hips to form a straight line from chest to knees. Hold for 5-10 seconds, then lower slowly. Repeat 15-20 times.
Side Bridge
Lie on your side, prop yourself on your elbow, and raise your body to rest on your forearm and the side of one foot. Hold for 15 seconds; repeat 10-15 times on each side.
Bird Dog
Start on hands and knees, extend one arm and the opposite leg out. Hold for 10-15 seconds, then switch sides. Repeat 15-20 times.
Prone Bridge
Lie on your stomach, lift to rest on your toes and elbows with a straight body, and hold for 15 to 90 seconds as you progress.
Knee-to-chest stretch
Lie on your back, pull one knee to the chest, and press the spine to the floor. Hold for five seconds and switch legs.
Lower back rotational stretch.
With knees bent and feet flat, roll knees to one side while keeping shoulders on the floor. Hold for 5 to 10 seconds and repeat on the other side.
Lower back flexibility exercise
Lie on your back with knees bent, contract your belly muscles to lift your lower back, hold, and then relax. Repeat up to 30 times.
Cat stretch
On your hands and knees, arch your back up and down slowly. Repeat 3 to 5 times twice a day.
Seated lower back rotational stretch
Sit and cross your legs, twist to the side using your elbow against the opposite knee. Hold for 10 seconds and switch sides.
Shoulder blade squeeze
Sit up straight and squeeze your shoulder blades together. Hold for five seconds. Repeat 3 to 5 times twice a day.
These exercises complement the initial list, giving you a comprehensive home-based physiotherapy regimen to help manage lower back pain. Adjust the intensity and repetitions according to your comfort level, and consult a professional if you have any concerns.
