5 Essential Physiotherapy Exercises for Back Pain Relief

Back pain is one of the most common complaints we see at Al-Hayat Physio & Rehab Clinic. Whether it's from poor posture, muscle strain, or underlying conditions, back pain can significantly impact your quality of life.

Here are 5 essential physiotherapy exercises that can help provide relief:

1. Cat-Cow Stretch

This gentle movement helps improve spinal flexibility and reduces tension in the back muscles. Start on your hands and knees, then alternate between arching and rounding your back.

2. Pelvic Tilts

Lie on your back with knees bent. Gently tilt your pelvis to flatten your lower back against the floor. This exercise strengthens your core and reduces lower back strain.

3. Knee-to-Chest Stretches

While lying on your back, bring one knee to your chest and hold for 20 to 30 seconds. This helps stretch the lower back and hip muscles.

4. Bird Dog Exercise

From a hands-and-knees position, extend opposite arm and leg simultaneously. This exercise improves core stability and back strength.

5. Wall Sits

Stand with your back against a wall and slide down into a sitting position. Hold for 10 to 30 seconds to strengthen your leg and core muscles, which support your back.

Important: Always consult with a qualified physiotherapist before starting any exercise program. At Al-Hayat, Dr. Sana Nawaz and our team can provide personalized treatment plans tailored to your specific needs.