Best six physiotherapy exercises for back pain
When it comes to managing back pain through physiotherapy exercises, it’s essential to focus on strengthening the muscles that support the spine, improving flexibility, and promoting proper posture. Here are some of the best physiotherapy exercises for back pain:
1. Pelvic Tilts: Lie on your back with your knees bent and feet flat on the floor. Tighten your abdominal muscles and gently tilt your pelvis upward, flattening your lower back against the floor. Hold for a few seconds, then release. Repeat 10-15 times.
2. Bridge Exercise: Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the floor, creating a straight line from your shoulders to your knees. Hold for a few seconds, then lower back down. Repeat 10-15 times.
3. Cat-Cow Stretch: Start on your hands and knees, with wrists directly under your shoulders and knees under your hips. Inhale as you arch your back, dropping your belly towards the floor and lifting your head and tailbone towards the ceiling (cow pose). Exhale as you round your spine, tucking your chin to your chest and drawing your belly button towards your spine (cat pose). Repeat 10-15 times, flowing smoothly between the two poses.
4. Bird Dog Exercise: Begin on your hands and knees. Extend your right arm forward and left leg back, keeping your back flat and core engaged. Hold for a few seconds, then return to the starting position and switch sides. Repeat 10 times on each side.
5. Pelvic Clocks: Lie on your back with your knees bent and feet flat on the floor. Imagine your pelvis as the face of a clock. Slowly tilt your pelvis forward (towards noon), then to the left (towards 3 o'clock), then backward (towards 6 o'clock), and finally to the right (towards 9 o'clock). Repeat this circular motion 5-10 times, then reverse the direction.
6. Hamstring Stretch: Lie on your back with one leg bent and the other extended straight up towards the ceiling. Hold the back of your thigh with both hands and gently pull towards your chest until you feel a stretch in the back of your thigh and calf. Hold for 20-30 seconds, then switch legs and repeat.
