Best Physiotherapy Exercises for Lower Back Pain

Best Physiotherapy Exercises for Lower Back Pain

Expert-Recommended Moves to Strengthen & Relieve

Lower back pain is one of the most common musculoskeletal complaints affecting people of all ages. Whether caused by poor posture, muscle strain, herniated disc, or sedentary lifestyle, physiotherapy is a proven, drug-free way to reduce pain and restore function.

At ArthroRehab Physiotherapy Clinic, top-rated experts Dr. Bharat Bhardwaj and Dr. Sandeep Hooda recommend a set of targeted exercises that can strengthen your spine, improve flexibility, and prevent future flare-ups.

Why Exercise Matters for Lower Back Pain

Consistent physiotherapy exercises can:

  • Reduce stiffness and inflammation
  • Improve posture and spinal alignment
  • Strengthen core and back muscles
  • Enhance flexibility and joint mobility
  • Decrease reliance on pain medications

Top 8 Physiotherapy Exercises for Lower Back Pain

1. Pelvic Tilts

Purpose: Strengthens abdominal and lower back muscles
How to do:

  • Lie on your back with knees bent, feet flat
  • Tighten your core and flatten your lower back into the floor
  • Hold for 5 seconds and release
    ⏱ Repeat 10–15 times

2. Bridges

Purpose: Strengthens glutes and core, stabilizes lower spine
How to do:

  • Lie on your back with bent knees
  • Lift your hips off the ground until your body forms a straight line
  • Hold for 5–10 seconds and lower
    ⏱ Do 2–3 sets of 10 reps

3. Cat-Cow Stretch

Purpose: Improves spinal mobility and posture
How to do:

  • Get on all fours, hands under shoulders and knees under hips
  • Arch your back (cow), then round it upward (cat)
  • Move slowly between both positions
    ⏱ Repeat 10–15 times

4. Child’s Pose

Purpose: Gently stretches lower back muscles
How to do:

  • Sit back on your heels with knees apart
  • Stretch your arms forward and lower your torso
  • Hold for 20–30 seconds
    ⏱ Repeat 3–5 times

5. Knee-to-Chest Stretch

Purpose: Relieves tension in lower back and hips
How to do:

  • Lie on your back and bring one knee toward your chest
  • Hold with both hands for 15–30 seconds
  • Switch legs
    ⏱ Do 2–3 reps per leg

6. Bird Dog

Purpose: Builds balance, stability, and spine strength
How to do:

  • On all fours, extend one arm and opposite leg
  • Hold for 5 seconds, return, then switch sides
    ⏱ Do 10 reps on each side

7. Wall Sits

Purpose: Strengthens quads, core, and supports lower back
How to do:

  • Lean against a wall and slide down into a seated position
  • Hold for 15–30 seconds
    ⏱ Repeat 2–3 times

8. Lumbar Rotation Stretch

Purpose: Improves flexibility in the spine
How to do:

  • Lie on your back with knees bent
  • Slowly drop both knees to one side while keeping shoulders on floor
  • Hold 10 seconds, return, switch sides
    ⏱ Do 5–10 reps per side

Pro Tips from ArthroRehab Experts

According to Dr. Bharat Bhardwaj and Dr. Sandeep Hooda, these exercises should be:

  • Done slowly and gently, especially in the early phase
  • Avoided during sharp or radiating pain
  • Combined with manual therapy, posture correction, and electrotherapy for optimal recovery
  • Always tailored to individual needs—not all exercises suit every patient

When to See a Physiotherapist

If your lower back pain:

  • Persists for more than 1–2 weeks
  • Radiates down the legs
  • Causes numbness, tingling, or weakness
  • Worsens with movement
  • Affects your daily activities

Then it’s time to consult a specialist.

At ArthroRehab, Sector 15, Faridabad, Dr. Bharat Bhardwaj and Dr. Sandeep Hooda offer advanced physiotherapy care with a focus on pain relief, functional recovery, and long-term spine health.

Final Words

Lower back pain can limit your quality of life—but with the right physiotherapy exercises and professional guidance, you can regain control. Don’t wait for the pain to worsen.

📞 Book Your Appointment with the Best Physiotherapists in Faridabad

Dr. Bharat Bhardwaj & Dr. Sandeep Hooda at ArthroRehab
📍 Sector 15, Faridabad
📞 +91-9250908508
📞 +91-9873580295

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