Back Pain & Stiffness Relief at Home | Guided Physio Routine - video Dailymotion

Mobile Physiotherapy Clinic

This physiotherapist-approved routine from Mobile Physio is designed to improve flexibility, reduce tightness, and support a healthier spine. Whether you’re stiff from sitting all day or waking up sore, these exercises will help you move and feel better—no equipment needed!  ✅ Includes: • Gentle back stretches • Core and spine-strengthening moves • Daily mobility routine for stiffness relief  🎯 Perfect for: • Office workers • People with a sedentary lifestyle • Mild lower back discomfort  💡 Try it daily for long-term results!  📲 Follow Mobile Physio for more expert-backed health & mobility tips.  Follow Us on Social Media:  Website: https://mobilephysiotherapyclinic.in/ Instagram: https://www.instagram.com/mobilephysicaltherapy Facebook: https://www.facebook.com/MobilePhysiotherapyClinic Youtube: https://www.youtube.com/@mobilephysio  #BackStiffness #PhysioTips #StretchingRoutine #MobilePhysio #BackPainRelief #DailyExercise

Transcript

00:00Hi everyone, welcome back to Mobile Physio, where we bring expert physiotherapy advice

00:05right to your screen. If you're dealing with back stiffness, especially from sitting too

00:10long or waking up tight in the morning, today's gentle routine is for you. Why back stiffness

00:15happens? Back stiffness can come from poor posture, lack of movement, stress, or even

00:20sleeping in a bad position. The good news? A few minutes of movement a day can make a huge

00:26difference. So let's start with cat-cow stretch, inhale as you arch your spine, and exhale

00:32as you round your back. This mobilizes the spine and gets things moving, child's pose,

00:38let your spine relax here. Breathe deeply and feel the tension melt away from your lower

00:43back. Knees to chest stretch, this is great for your lower back. Hold for 20-30 seconds,

00:50and gently rock side to side for an extra release, seated forward bend, stretch forward gently.

00:56Don't worry if you can't reach your toes, just focus on lengthening the spine.

01:01Bird-dog exercise, begin on all fours, extend your right arm forward and your left leg back,

01:07forming a straight line from fingertips to heel, hold for 3-5 seconds, focusing on keeping your

01:12hips square and core tight, return to the starting position and repeat on the other side.

01:17Cobra pose, lie face down on your mat, legs extended, tops of feet flat on the floor,

01:22hands under your shoulders, elbows tucked close to your ribs. Lift your chest while keeping your

01:28lower ribs on the mat, keep. Your elbows slightly bent and shoulders relaxed away from ears,

01:34engage your glutes and keep your legs grounded, stay in the pose for 15-30 seconds, breathing

01:39slowly, superman exercise, lie face down on a mat. Arms extended overhead, legs straight, forehead

01:47resting gently on the mat, simultaneously lift your arms, chest, and legs off the floor, keep your

01:53neck neutral, hold the position for 3-5 seconds, then lower down with control, repeat 10-12 times

01:59for 2-3 sets, and that's it. Just 5 minutes a day to keep your back mobile and pain-free.

02:05Remember, consistency is key. If you found this helpful, hit that like button, subscribe to

02:12Mobile Physio, and let us know in the comments how you're feeling after this routine.

Back Pain & Stiffness Relief at Home | Guided Physio Routine

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