Best Exercises for Back Pain at Home
Why Exercise is Key for Back Pain
Many people believe rest is the best remedy for back pain. While short-term rest can help, prolonged inactivity actually makes back pain worse. Movement is medicine â the right exercises strengthen the muscles that support your spine, reduce inflammation, and release pain-relieving endorphins.
1. Knee-to-Chest Stretch
Lie on your back with knees bent. Slowly bring one knee to your chest, hold for 15-30 seconds, then switch. This stretch relieves lower back tension and is safe for most people.
2. Cat-Cow Stretch
On hands and knees, alternate between arching your back upward (cat) and letting it sag downward (cow). Move slowly with your breath â 10-15 repetitions morning and evening.
3. Bird-Dog Exercise
From a tabletop position, extend your right arm and left leg simultaneously. Hold 5 seconds, then switch. This builds core stability â the foundation of a pain-free back.
4. Pelvic Tilts
Lying on your back with knees bent, flatten your lower back against the floor by tightening your abdominals. Hold 10 seconds, repeat 10-15 times. Excellent for lumbar support.
5. Bridge Exercise
Lie on your back, knees bent. Lift your hips until your body forms a straight line from knees to shoulders. Hold 5 seconds, lower slowly. This strengthens glutes and lower back together.
When to See a Physiotherapist
If your back pain is severe, lasts more than 2 weeks, radiates down your leg, or is associated with numbness/weakness, see a certified physiotherapist immediately. Do not delay â early treatment prevents chronic conditions.
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