Lower back pain can affect your daily life, making simple movements uncomfortable. In this video, we guide you through effective physical therapy exercises designed to relieve pain, improve flexibility, and strengthen your back.
You’ll learn step-by-step moves like pelvic tilts, knee-to-chest stretch, cat-cow, bird dog, and bridging exercises – all easy to follow and safe to do at home. These exercises not only reduce discomfort but also help prevent future back pain by improving posture and core stability.
👉 Perfect for anyone dealing with mild to moderate back pain, stiffness, or posture issues.
To Know more: https://mobilephysiotherapyclinic.in/low-back-pain-physiotherapy-exercise/
⚠️ Disclaimer: Always consult a qualified physiotherapist or doctor if your pain is severe, persistent, or accompanied by numbness or weakness in your legs.
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00:00Hi everyone, welcome back to Mobile Physio, your guide to simple and effective physiotherapy tips you can do at home.
00:07Today, we're focusing on physical therapy for lower back pain, one of the most common problems people face due to sitting long hours, poor posture, or heavy lifting.
00:16Lower back pain can affect your daily life, but the good news is, with the right exercises and posture habits, you can reduce pain and strengthen your back.
00:25Let's go through some effective physical therapy exercises you can try safely at home.
00:30Exercises. Knee to chest stretch, lie on your back with knees bent.
00:35Gently pull one knee towards your chest while keeping the other leg relaxed.
00:40Hold for 20 to 30 seconds.
00:42Then switch sides, cat-cow stretch, start on your hands and knees in a tabletop position.
00:49Inhale, arch your back and lift your chest, exhale, round your spine and tuck your chin.
00:55Repeat slowly 8 to 10 times, bird dog, start on hands and knees in tabletop position.
01:02Extend one arm forward and the opposite leg back, keeping your spine neutral.
01:07Hold for 5 seconds, then switch sides for 8 to 10 reps, bridge exercise, lie on your back, bend your knees, and lift your hips up to form a straight line from shoulders to knees.
01:18Hold for 5 seconds, repeat 10 to 12 times.
01:21Superman exercise, lie face down on the floor with arms extended forward.
01:28Lift your arms, chest, and legs off the ground simultaneously, engaging your back muscles.
01:34Hold for 3 to 5 seconds, then lower and repeat 8 to 10 times, hip extension, lie face down with legs straight.
01:41Slowly lift one leg upward while keeping the knee straight and hips flat on the floor.
01:47Hold for 2 to 3 seconds, lower down, and repeat 8 to 10 times each side.
01:53Child's Pose Stretch, sit back on your heels, stretch your arms forward, and relax your spine.
01:59Hold 20 to 30 seconds, repeat 2 to 3 times.
02:02Glut stretch.
02:03Lie on your back, cross one ankle over the opposite knee, and gently pull your leg towards chest.
02:08Hold 20 seconds each side, cobra stretch, lie on your stomach, place hands under shoulders, gently push your chest up while keeping hips down.
02:18Hold 10 to 15 seconds, repeat 5 to 8 times.
02:22Lifestyle Tips, along with these exercises, remember, sit with proper back support.
02:28Avoid long hours of sitting, take breaks every 30 to 40 minutes, strengthen your core and glutes to protect your back, and always lift with your legs, not your waist.
02:36Try these simple physical therapy moves daily to relieve pain and build a stronger, healthier back.
02:44If your pain continues or you feel tingling or weakness in your legs, consult a physiotherapist or doctor.
02:50If you found this video helpful, don't forget to like, share, and subscribe to Mobile Physio for more expert tips.
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