Physiotherapy For Lower Back Pain - 10 Best Exercises For Relief

By Author: Brar Physio Care
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When you have a very sedentary lifestyle, there are several problems that you might suffer. One of the most common issues you face is a problem with the lower back, which can be extremely painful. Thankfully, a few easy exercises can offer relief for you which is being guided by physiotherapy in Mohali, spine pain and Knee pain doctor in Mohali, stroke and paralysis physiotherapist at home service, best physiotherapy centre in Mohali. When you do them consistently, these exercises can give you long-term relief from chronic lower back pain in your body.

Here are ten exercises your physical therapist might suggest you use. Make sure you follow their instructions – these are just summaries by physiotherapy in Mohali, spine pain and knee pain doctor in Mohali, stroke and paralysis physiotherapist at home service, best physiotherapy centre in Mohali.

1. Cat and cow pose

First of all, lie on all fours and keep your back straight. Then, bend your spine outward and upward toward the ceiling of body. Hold this poses till you feel a stretch in your neck, and then bend your back inward and downward till you feel ...
... a stretch in your lower back. Repeat this around ten times or as suggested by physiotherapy in Mohali.

2. Cobra stretch

Lie in the prone position and keep your hands on either side of your chest part. Keep your feet planted firmly on the floor and press into your hands as you push your upper body, from your chest to your head, upward.

3. Prone leg lifts

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

4. Bridges

Bridges are extremely helpful if you want to strengthen your lower back area. Additionally, to perform a bridge correctly, lie down on your back and rest your outstretched arms by your side also. Lift your hips off the floor, keeping your body from the head to the knees in a straight line. Hold and lower you body.

5. Leg stretches

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

6. Side twists

This is a great stretch to perform when you’re suffering from lower and side back aches in the body. Lie on your back with your arms stretched out by your side. Bend your knees to one side while turning your body in the opposite direction also. Repeat this wringing motion on the other side as well.

7. Bird-dog stretch
This exercise focuses on stretching out the muscles connected to your lower back, thus relieving stress and pain in the body. Lie on your fours, and lift your left leg, stretching it backward. Simultaneously, stretch your right arm forward in one straight line. Repeat on each side.

8. Toe-touches

Toe-touches are also very perfect for days when your lower back really needs a good stretch. Stand up straight with your arms stretched overhead also, bend slightly backward till you feel a push in your lower back area, and then bend forward and down to touch your toes area. Repeat these slowly ten times more or as directed by spine pain and knee pain doctor in Mohali.

9. Child’s pose
No other exercise opens up your lower back like the child’s pose. It’s very easy to perform as well; all you need to do is kneel on a mat, sit on your heels, and bend forward with your arms extended before you.

10. Hip stretches
Don’t be fooled by the name; hip stretches are as good for the lower back as they are for the hips only. To stretch your hips, kneel on your left knee and place your right foot forward, with the right knee bent. Hold your left foot and gently pull it upward side. Repeat on the other side as well.

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