Top 5 Exercises for Back Pain Relief – Physio’s Advice
Back pain is a common complaint among residents of Gujranwala, especially those aged 20-60 who may face occupational strain, sedentary lifestyles, or post-surgical recovery challenges. At Physio’s Hub by Dr. Jameel Sabar, we emphasise evidence-based physiotherapy exercises as a cornerstone of effective back pain treatment. Below, we share the top five exercises recommended by our expert physiotherapists to relieve back pain, improve mobility, and strengthen supporting muscles.
Why Exercise is Essential for Back Pain Relief
Exercise therapy is a proven, non-invasive approach to managing back pain. It helps by:
- Strengthening muscles that support the spine
- Improving flexibility and range of motion
- Enhancing spinal stability and posture
- Reducing pain through increased blood flow and endorphin release
- Preventing recurrence by correcting muscle imbalances and poor biomechanics
Our physiotherapy treatment plans integrate these exercises with manual therapy and patient education to ensure comprehensive care tailored to your needs.
Top 5 Exercises for Back Pain Relief
1. Knee-to-Chest Stretch
Technique:
– Lie on your back with knees bent and feet flat on the floor.
– Slowly pull one knee towards your chest, holding it with both hands.
– Hold the stretch for 15-30 seconds, then switch legs.
– Repeat 2-3 times per leg.
Benefits:
This stretch gently elongates the lower back muscles, relieving tension and stiffness. It is beneficial for tight lumbar muscles and improves spinal flexibility.
Precautions:
Avoid if you have severe acute back pain or recent spinal injury without professional guidance.
2. Pelvic Tilts
Technique:
– Lie on your back with knees bent and feet flat on the floor.
– Tighten your abdominal muscles to flatten your lower back against the floor.
– Hold for 5-10 seconds, then relax.
– Repeat 10-15 times.
Benefits:
Pelvic tilts strengthen the core muscles that support the spine, improving posture and reducing strain on the lower back.
Precautions:
Not recommended during acute pain episodes unless advised by a physiotherapist.
3. Bridge Exercise
Technique:
– Lie on your back with knees bent and feet hip-width apart.
– Slowly lift your hips off the floor until your body forms a straight line from shoulders to knees.
– Hold for 5 seconds, then lower down gently.
– Repeat 10-15 times.
Benefits:
This exercise strengthens the gluteal muscles, lower back, and core, providing better spinal support and reducing pain.
Precautions:
Avoid if you experience hip or severe back pain during the movement.
4. Cat-Camel Stretch
Technique:
– Position yourself on hands and knees, with wrists under shoulders and knees under hips.
– Arch your back upwards (like a cat), tucking your chin to your chest.
– Then slowly sag your back downwards, lifting your head and tailbone.
– Repeat this fluid motion 10-15 times.
Benefits:
This dynamic stretch increases spinal flexibility and relieves tension in the back muscles.
Precautions:
Perform gently to avoid aggravating pain; stop if discomfort increases.
5. Supine Spinal Twist
Technique:
– Lie on your back with knees bent and feet flat on the floor.
– Slowly lower both knees to one side while keeping your shoulders flat on the floor.
– Hold for 15-30 seconds, then switch sides.
– Repeat 2-3 times per side.
Benefits:
This stretch improves spinal mobility and helps release lower back and hip tension.
Precautions:
Avoid if you have a herniated disc or severe spinal conditions without professional advice.
Integrating Exercises into Your Physiotherapy Plan
At Physio’s Hub, these exercises are part of a personalised treatment plan that includes:
- Manual therapy to reduce pain and improve joint mobility
- Electrotherapy modalities for pain relief and tissue healing
- Patient education on posture, ergonomics, and activity modification
- Home exercise programmes to maintain progress between sessions
- Regular follow-up ensures exercises are adapted to your recovery stage and condition.
Patient Success Stories
Mr. Ahmed, 45, Gujranwala:
“After struggling with chronic low back pain, the tailored exercise programme at Physio’s Hub helped me regain strength and mobility. The knee-to-chest and bridge exercises were particularly beneficial.”
Ms. Sara, 28, Gujranwala:
“Post knee surgery, the pelvic tilts and cat-camel stretches prescribed by Dr. Jameel Sabar’s team accelerated my recovery and reduced stiffness significantly.”
Why Choose Physio’s Hub by Dr. Jameel Sabar?
Expertise: Led by Dr. Jameel Sabar, our clinic specialises in evidence-based back pain treatment and rehabilitation.
📍 Address: Physio’s hub by Dr jameel, St 8, adjacent to life care hospital, Allama Iqbal Town, Rahwali Cantonments, 52250, Gujranwala
📞 Phone: +3217587203
Comprehensive Care: Combining exercises with manual therapy, electrotherapy, and education for optimal outcomes.
Patient-Centred: Personalised plans and continuous support to ensure your comfort and progress.
Learn more about our services or book an appointment to start your journey to pain relief today.
Additional Resources
Watch our video demonstration of these exercises on our YouTube channel: Physio’s Hub Back Pain Exercises (Please replace with actual link)
Read more about Dr. Jameel Sabar and his approach to physiotherapy.
Disclaimer
Results may vary depending on individual conditions and adherence to treatment plans.