5 Best Physiotherapy Exercises For Lower Back Pain Relief

Baljinder Kaur

Baljinder Kaur

A survey conducted by QI Spine Clinic across four metropolitan cities shows that 40% of 20,000 surveyed patients neglect their pain for weeks which increases the risk of spine surgery. In this article, we talk about 5 best physiotherapy exercises for lower back pain relief

Another cross-sectional study shows that 76% of computer professionals from India experience Work-related Musculoskeletal Disorders (WMSD’s), and 60% of industrial workers experience lower back pain (LBP). This study conducted by the International Journal of Scientific and Technology Research (IJSTR) back in 2013 reveals that there is a strong relationship between a sedentary lifestyle, sitting posture, and Low Back Pain (LBP). 

5 Best Physiotherapy Exercises For Lower Back Pain Relief

The fix:

These numbers speak to the importance of practising good posture. Strengthening your back and prevention of lower back pain goes hand in hand, and one of the most effective tools that can help mitigate and prevent back pain is yoga for back pain relief. Practice these five yoga exercises for lower back pain that target your back to strengthen your back muscles and relieve your back tension. Here are the 5 best Physiotherapy exercises for lower back pain relief in 30 days:

  • Cat-cow pose: This cat yoga pose stretches your spine, shoulders, torso, and neck and strengthens your abdominal organs. 

Be on your hands and knees. Try mimicking the shape of a cow. Inhale deeply while dropping your belly downwards (curving your lower back) and stretching out your tailbone. Now try mimicking the form of a cat. Exhale deeply while arching your spine as high as you can and bringing your head down. Repeat this back and forth for at least one minute. People also make a fake assumption about postures. Yoga is the most effective way to improve posture.


Cow face pose: From your shoulder to your ankles, the cow posture stretches and strengthens almost every part of your body.

Sit straight on the floor, elongating your spine. Cross your legs, stacking one knee on top of the other. Your crossed legs would look like the lips. Inhale and stretch your right arm to your right side with the thumb facing the wall behind you and palm facing the ceiling. Now, sweep your right arm behind your back, with your hand resting in the middle of your shoulder blades. 

Stretch your left arm towards the sky. Exhale and bend your elbow, lift your chest, and try to grasp your right-hand fingers. Hold for 5-10 seconds and then switch sides. Repeat this back and forth for at least one minute. 

  • Cobra pose: This pose stretches your abdomen, soothes sciatica, and strengthens your arms, shoulders, and spine. 

Lie on your belly with your hands on the floor under your shoulders (fingers facing forward) and elbows bent (squeezed tightly to the side-body). Now, exhale while slowly lifting your head, face, and shoulders all the way up. Hold this position for three to five breaths before pressing your body back to the child’s pose.  


  • Child’s pose: This pose stretches your spine and relaxes and releases tension in your back and neck.

Sit back on your lower legs, elongating your spine. Now stretch your arms straight in the forward direction. Bend forward. Inhale and rest your forehead on the floor, while keeping your arms extended (hands touching the floor). Exhale as your upper body falls on your thighs. Hold this position for at least five minutes.


  • Bow pose: Bow pose stretches and strengthens your entire upper body part and feels fantastic on your upper back. 

Lie on your belly, draw your knees toward your back, and stretch your arms behind your back to grab the ankles. Inhale while lifting your chest and thighs simultaneously off the floor. Hold this position and breathe for several times. Release your body back to the normal position. Relax before going for the second round.

These yoga poses when combined with KelpCare, an intelligent posture training device, improve your posture, and say goodbye to the life of chronic back pain.

– Neukelp
#Healthy Posture. Healthy You.

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