Why physiotherapy helps lower back pain
Lower back pain is a common problem that can result from posture, overuse, muscle weakness, or chronic conditions. Physiotherapy focuses on reducing pain, restoring function, and preventing recurrence through targeted exercises and education.
Warm-up and safety notes
Begin with a 5–10 minute warm-up: gentle walking or marching in place. Stop any exercise that causes sharp or worsening pain. If you have a history of spinal surgery, severe osteoporosis, or neurological symptoms, consult your physiotherapist before starting.
Gentle exercises to try
- Pelvic tilts: Lie on your back with knees bent. Tighten your abdominal muscles and flatten your lower back against the floor. Hold for 5 seconds, then relax. Repeat 10–15 times.
- Knee-to-chest stretch: Lie on your back; bring one knee to your chest, hold 20–30 seconds, then switch. Repeat 3 times per leg to relieve lower back tension.
- Bridge: Lie on your back with knees bent, lift hips off the floor until shoulders to knees form a straight line. Hold 5–10 seconds. Repeat 8–12 times to strengthen glutes and core.
- Cat-camel: On hands and knees, arch your back upward (cat), then drop and lift your head while allowing the back to sag (camel). Perform slowly for 8–10 cycles to increase spinal mobility.
Building a routine
Perform these exercises once or twice daily. Combine with postural awareness—avoid prolonged sitting, use lumbar support when needed, and break up long periods of sitting with short walks. Gradually increase repetitions and resistance as pain decreases and strength improves. Your physiotherapist at the clinic can tailor progressions, add manual therapy, and advise on workplace ergonomics or specific conditioning for chronic symptoms.
