Back pain in the lower back is among the most prevalent problems with musculoskeletal disease that affect individuals of all ages. If it is caused by a bad position, injury or sitting for long periods, low back pain could severely affect your daily life. Exercises in physiotherapy are a successful and non-invasive method of back pain treatment in Pune and easing it. Below are the top five exercises for physiotherapy that can ease lower back pain as well as increase endurance and flexibility.

1. Pelvic Tilts

Pelvic tilts can help build abdominal and lower back muscles and improve spinal mobility.

• How to Perform:
  Lay on your back, with your knees bent and feet laid flat on the ground.
• Intensify your abdominal muscles, and slowly tilt your pelvis to the back by pressing your lower back against the floor.
• Maintain the position for five minutes, and then let it go.
• Repeat 10 times.

The exercise can strengthen posture and decrease the stiffness of your lower back.

2. Knee-to-Chest Stretch

The stretch of the knee to the chest relieves muscle tension from the back of your lower. It also enhances the flexibility of the spine.

How to Perform:

• Lay on your back and relax with your legs stretched out.
• Bring one knee slowly towards your chest and hold the knee with both hands.
• For 20-30 seconds, then change legs.
• Repeat 2-3 times per leg.

Doing this exercise regularly will help improve blood circulation and decrease the pain.

3. Cat-Cow Stretch

The cat-cow stretch is an easy yoga-inspired move that improves back mobility as well as reduces strain in the lower back.

How to Perform:

• Begin by placing your hands on your knees, keeping your spine still in neutral.
• Take a deep breath and then arch your back. Then, lift your tailbone as well as your head (cow posture).
• Relax and turn your back while tucking your chin towards your chest (cat pose).
• Repeat the process 10 times.

This activity helps to improve spinal flexibility as well as relieve muscle stiffness.

4. Bridging Exercise

Bridging can strengthen the glutes, lower back and core muscles, assisting the spine while reducing discomfort.

How to Perform:

• Relax on your back and lie down with your knees bent and the feet spread, separated by about a half-inch.
• Move your hips towards the ceiling while squeezing your glutes.
• For 5 seconds hold the position for five seconds and then gradually lower your hips.
• Repeat the process 10 times.

This workout increases the lower body’s strength as well as improves the alignment of your spine.

5. Child’s Pose

The pose of the child is a relaxing stretch that helps relieve lower back pain and improves flexibility.

How to Perform:

• Get down on your feet and rest your feet on the floor.
• Spread your arms while lowering your chest to the floor.
• Keep the posture for between 20 and 30 seconds.
• Repeat this 3-4 times.

The stretch loosens muscles of the lower back and relieves strain on the spine.

Back Pain Treatment in Pune

If you’re suffering from persistent low back discomfort, seeking out professional physical therapy is crucial. Back pain treatment in Pune concentrates on customized exercise, manual therapy as well as posture-correcting techniques, to ease discomfort and restore mobility. If you’re looking for Back pain treatment in Pune near me, go to ThePhysio9 Clinic, where physiotherapists with years of experience offer individualized care that will assist you in recovering effectively.