How to Relieve Low Back Pain: 5 Essential Physiotherapy Movement

Dealing with lower back pain can be debilitating, affecting your daily activities and overall quality of life. While seeking professional help from a physiotherapist is crucial for personalized treatment, there are 5 crucial yet simple movement you can do at home to relieve low back pain and strengthen your back muscles. In this blog post, we’ll explore five essential physiotherapy exercises that can help alleviate lower back discomfort.

1. Pelvic Tilt:

• • Lie on your back with knees bent and feet flat on the floor.

• • Tighten your abdominal muscles and press your lower back into the floor.

• • Hold for 5-10 seconds, then relax.

• • Feel the movement of pelvic on each repetition.

• • Repeat 10-15 times.

2. Cat-Cow Stretch:

• • Start on your hands and knees with a neutral spine.

• • Inhale and arch your back, lowering your belly and lifting your head and tailbone (cow pose).

• • Exhale and round your spine, tucking your chin to your chest and drawing your belly button toward your spine (cat pose).

• • Feel the stretch that along the spine muscle to relieve the lower back pain.

• • Repeat for 10-15 cycles, moving with your breath.

3. Bird-Dog Exercise:

• • Begin on your hands and knees with a neutral spine.

• • Extend your right arm forward and left leg backward, keeping them parallel to the floor.

• • Hold for a few seconds, then return to the starting position.

• • Repeat on the opposite side.

• • Aim for 10 repetitions on each side.

4. Bridge Exercise:

• • Lie on your back with knees bent and feet flat on the floor, hip-width apart.

• • Press through your heels and lift your hips toward the ceiling, forming a straight line from shoulders to knees.

• • Hold for a few seconds, then slowly lower back down.

• • Perform 10-15 repetitions.

5. Child’s Pose:

• • Start on your hands and knees, then sit back on your heels, reaching your arms forward.

• • Lower your forehead to the floor and relax your chest toward your thighs.

• • Feel the deep relaxation of the back muscles.

• • Hold for 30 seconds to 1 minute, focusing on deep breaths.

Incorporating these five physiotherapy exercises and movement into your daily routine can help relieve low back pain and improve the strength and flexibility of your back muscles. However, it’s essential to listen to your body and avoid any movements that exacerbate pain. If you experience persistent or severe discomfort, PLEASE STOP THE EXERCISES IMMEDIATELY & consult a physiotherapist for personalized treatment and guidance.

Normed Physical Therapy @ Bangsar, Kuala Lumpur.

Why Us?

• • We are certified Physiotherapist with more than 7 years experience.

• • Our therapists are certified ISST 3D Schroth Method (Germany) Therapist who specialized in scoliosis and spine.

• • Certified in Dry Needling (Switzerland) Therapy in treating muscular condition.

• • Detailed assessment with in-depth analysis and explanation towards your condition.

• • Take home message and exercise program for your sustainable pain management journey.

• • Comfortable, safe and relaxing environment.

By regularly practicing these exercises, you can take proactive steps toward managing and preventing lower back pain, allowing you to enjoy a more active and pain-free lifestyle.