Lower back pain is a common issue that affects millions of people worldwide. Whether caused by poor posture, prolonged sitting, or injury, lower back pain can interfere with daily activities and overall well-being. Fortunately, lower back pain physio exercises can help strengthen muscles, improve flexibility, and reduce discomfort. In this guide, we will explore some of the most effective physiotherapy exercises to alleviate lower back pain.

Why Physiotherapy Exercises Help with Lower Back Pain

Physiotherapy exercises focus on strengthening the muscles that support the spine, improving flexibility, and enhancing mobility. These exercises help to:

• Reduce stiffness and tension
• Improve posture
• Increase core stability
• Prevent future injuries

If you suffer from persistent lower back pain, incorporating lower back pain physio exercises into your routine can be a game-changer.

Best Physiotherapy Exercises for Lower Back Pain

1. Pelvic Tilts

Pelvic tilts help to engage and strengthen the lower back and core muscles.

How to do it:

• Lie on your back with your knees bent and feet flat on the floor.
• Tighten your abdominal muscles and gently tilt your pelvis towards your ribcage.
• Hold for a few seconds and release.
• Repeat 10-15 times.

2. Cat-Cow Stretch

This yoga-based exercise improves spinal flexibility and relieves tension in the lower back.

How to do it:

• Start on your hands and knees with your back in a neutral position.
• Inhale and arch your back, lifting your head and tailbone (Cow Pose).
• Exhale and round your back, tucking your chin to your chest (Cat Pose).
• Repeat 10-15 times.

3. Knee-to-Chest Stretch

This stretch helps relieve tightness in the lower back and hip muscles.

How to do it:

• Lie on your back with your knees bent and feet flat on the floor.
• Bring one knee towards your chest and hold it with both hands.
• Hold for 15-30 seconds, then switch legs.
• Repeat 2-3 times on each leg.

4. Bridge Exercise

The bridge exercise strengthens the lower back, glutes, and core muscles.

How to do it:

• Lie on your back with knees bent and feet hip-width apart.
• Press your feet into the floor and lift your hips towards the ceiling.
• Hold for a few seconds, then lower back down.
• Repeat 10-15 times.

5. Child’s Pose

Child’s pose is a gentle stretch that relieves tension in the lower back.

How to do it:

• Kneel on the floor with your big toes touching and knees apart.
• Sit back onto your heels and extend your arms forward.
• Relax and hold for 30 seconds.
• Repeat 2-3 times.

Additional Tips for Managing Lower Back Pain

In addition to doing lower back pain physio exercises, consider these tips to help manage your discomfort:

• Maintain good posture: Sit and stand with a straight back to reduce strain.
• Stay active: Gentle movement and stretching prevent stiffness.
• Use heat or cold therapy: Apply a heating pad or ice pack to relieve pain.
• Strengthen your core: A strong core supports the spine and prevents injuries.

If your lower back pain persists, it’s essential to consult a physiotherapist for a tailored treatment plan.

For more information on the best exercises for lower back pain, visit OneBody LDN.