Back Pain Relief Exercises
Gentle exercises to strengthen your back muscles and reduce lower back pain through targeted movements
Before You Begin
Safety First
Stop if you feel sharp pain. Mild discomfort is normal, but pain is not.
Take Your Time
Perform exercises slowly and with control. Quality over quantity.
Stay Hydrated
Keep water nearby and take breaks as needed during your session.
Back Pain Relief Exercises
1. Cat-Cow Stretch
This gentle movement helps improve spinal flexibility and relieves tension in the back muscles.
Start on your hands and knees in a tabletop position
Arch your back and look up (Cow position)
Round your spine and tuck your chin (Cat position)
Repeat slowly 10-15 times
Duration: 2-3 minutes | Repetitions: 10-15 cycles
Cat-Cow Stretch Position
2. Knee to Chest Stretch
Helps stretch the lower back muscles and hip flexors while reducing tension.
Lie on your back with knees bent
Bring one knee toward your chest
Hold for 20-30 seconds
Repeat with other leg
Duration: 20-30 seconds each leg | Sets: 2-3 per leg
Knee to Chest Stretch
3. Pelvic Tilts
Strengthens abdominal muscles and helps stabilize the lower back.
Lie on your back with knees bent, feet flat
Tighten abdominal muscles
Tilt pelvis to flatten lower back against floor
Hold for 5 seconds, repeat 10-15 times
Duration: 5 seconds hold | Repetitions: 10-15 times
Pelvic Tilt Exercise
4. Child's Pose
A relaxing stretch that gently elongates the spine and relieves back tension.
Kneel on the floor with big toes touching
Sit back on your heels
Fold forward, extending arms in front
Hold for 30-60 seconds, breathe deeply
Duration: 30-60 seconds | Focus: Deep breathing
Child's Pose Position
Important Tips
🎯 Consistency is Key
Perform these exercises daily for best results. Start with 2-3 exercises and gradually add more as you feel comfortable.
⏰ Best Times to Exercise
Morning exercises help start your day pain-free. Evening sessions can help relax muscles after a long day.
🚨 When to Stop
Stop immediately if you experience sharp pain, numbness, or tingling. Consult our physiotherapy team if pain persists.
📞 Need Help?
Contact our physiotherapy department for personalized guidance and professional assessment of your condition.
Need Professional Guidance?
While these exercises are helpful, personalized physiotherapy can provide targeted treatment for your specific condition.