physio for back pain
Lower Back Pain Exercises – Nowadays, back pain has become a common problem faced by people of all ages. Poor posture, prolonged sitting, muscle weakness, and lack of physical activity are the primary causes. Physiotherapy exercises are the most effective way to get relief from this problem. In this article, we will explore the best physiotherapy exercises for back pain, including low back pain physiotherapy exercises and physio for back pain in detail.
Best exercises for back pain
1. Cat-Cow Stretch
This yoga pose improves spinal flexibility and helps relieve back pain.
How to Do It?
- Get on all fours on the floor.
- Inhale while arching your back downward and lifting your head up (Cow Pose).
- Exhale while rounding your back and tucking your chin to your chest (Cat Pose).
- Repeat 10-15 times.
2. Bridge Exercise
This exercise strengthens the lower back muscles and provides relief from back pain.
How to Do It?
- Lie on your back with your knees bent.
- Keep your feet flat on the ground and hands by your sides.
- Slowly lift your lower back until your body forms a straight line.
- Hold for 5-10 seconds, then slowly lower yourself down.
- Repeat 10-12 times.
3. Bird-Dog Exercise
This exercise stabilizes the spine and helps reduce back pain.
How to Do It?
- Get on all fours on the floor.
- Extend your right arm and left leg straight out, holding for a few seconds.
- Repeat on the opposite side.
- Perform 10-12 repetitions.
4. Child’s Pose
This stretch helps relieve stiffness in the back and reduces tension.
How to Do It?
- Sit on your knees and extend your hands forward.
- Slowly lower your forehead toward the ground.
- Hold this position for 20-30 seconds.
- Repeat 4-5 times.
5. Cobra Stretch
This exercise is effective in reducing lower back pain and improving spinal flexibility.
How to Do It?
- Lie on your stomach and place your hands under your shoulders.
- Push your upper body up, arching your back slightly.
- Hold this position for 20-30 seconds.
- Repeat 5-6 times.
6. Knee-to-Chest Stretch
This stretch helps relax the lower back muscles.
How to Do It?
- Lie on your back and pull one knee toward your chest.
- Hold for 15-20 seconds.
- Repeat with the other leg.
- Perform 3-4 repetitions.
7. Seated Spinal Twist
This exercise reduces stiffness in the back and improves flexibility.
How to Do It?
- Sit with your legs extended forward.
- Bend your right knee and cross it over your left leg.
- Place your left hand on your right knee and twist your body to the right.
- Hold for 20-30 seconds.
- Repeat on the other side.
Best Low Back Pain Physiotherapy Exercises
If you are experiencing low back pain, these exercises can help. Low back pain exercises focus on strengthening the core and back muscles while improving flexibility. Incorporating physiotherapy for back pain into your routine can aid in long-term relief and prevention.
Benefits of Physiotherapy Exercises
Provides natural relief from back pain. Strengthens and improves muscle flexibility. Helps maintain proper spinal posture. Enhances blood circulation. Reduces the need for surgery.
Conclusion
If you are suffering from back pain, these physiotherapy exercises can help you. Regularly performing them can strengthen your spine, reduce pain, and improve flexibility. However, if your pain is persistent or severe, it is advisable to consult a physiotherapist or doctor.
Practice these exercises regularly and get rid of back pain with the best exercises for back pain!
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