Back pain is one of the most common complaints in adults, often caused by poor posture, weak core muscles, or sedentary lifestyles. These exercises, recommended by our physiotherapy team, can bring real relief.
Cat-Cow Stretch
On all fours, alternate between arching your back upward (cat) and dipping it downward (cow). This gentle movement increases spinal flexibility and relieves tension.
Child's Pose
Sit back on your heels and stretch your arms forward on the floor. Hold for 30 seconds. This stretch elongates the lower back and releases tightness.
Knee-to-Chest Stretch
Lie on your back and gently pull one knee toward your chest, holding for 20 seconds. Switch legs and repeat. This stretches the glutes and lower back muscles.
Pelvic Tilts
Lie on your back with knees bent. Tighten your abdominal muscles and press your lower back into the floor. Hold for 10 seconds and repeat 10 times. This strengthens the core and stabilizes the spine.
Bird Dog
On all fours, extend your right arm and left leg simultaneously. Hold for 5 seconds, then switch sides. This improves balance and strengthens the deep back muscles.
Bridges
Lie on your back with knees bent and feet flat. Lift your hips off the floor, squeezing your glutes. Hold for 5 seconds and lower. Repeat 15 times to strengthen the lower back and core.
Important Tips
Start slowly and stop if pain worsens. Consistency matters more than intensity. For persistent or severe back pain, consult our physiotherapy team for a personalized treatment plan.
