How To Do Physiotherapy At Home For Back Pain

Before you proceed with physical exercise of any kind, speak with an expert physical therapist for an accurate diagnosis of your back pain problem. Once you have a proper diagnosis, performing the correct exercises is of the essence. Like any other day, warm-up and cool-down exercises are equally important.

Now, let’s take a look at these exercises that you can do every day in the comfort of your home that will help mobilize your back and strengthen your back muscles and core, and improve your posture as well.

1. The Leg Roll
The leg roll is a brilliant warm-up exercise wherein you have to lie down on your back, bend your knees together, with your feet on the ground. Move your knees side to side, as far down as you can, without causing extra pain. You can perform this exercise for at least a minute.

2. The Pelvic Tilt
The pelvic tilt exercise works well in strengthening your lower back muscles. Here, you have to lie down on your back with your knees bent and your feet hip-width apart and firm on the ground. Keep your upper body relaxed and gently flatten your lower back and contract the muscles of your stomach. Next, tilt your pelvis towards your heels until an arch gets formed in your lower back, hold it in that position for 2-3 seconds, and return to the starting position. You can repeat this exercise 10 times or as advised by your physical therapist.

3. The Knee-to-Chest Exercise
This exercise routine helps stretch the back, hip, and pelvis. You have to lie down on your back and bring one knee up to your chest at a time and hold it in that position for about 2 seconds. Repeat the same with the other knee. Breathing correctly throughout your exercise routine is essential. You can repeat this exercise at least five times or as advised by your physical therapist. How To Cure Shortness Of Breath At Home

4. The Bridge
The shoulder bridge helps strengthen your lower back and spine, provided you do the exercise correctly. You have to lie down on your back with the arms on your side and knees bent together. Next, squeeze your stomach muscles and flatten the back, squeeze your glutes or bottom, and gently lift off the ground to form an arch. Stay in that position for at least 2-3 seconds or as advised and then slowly come back to the original pose. You can repeat this routine at least five times or again, as directed by the doctor.

5. The Cat or Cow
In this exercise routine, you have to be on all fours. Keep your hands under your shoulders and your knees in line with your hips. Next, round your back while breathing easy. Come back to the original position and repeat this routine at least five times or as advised by your physical therapist.

6. The Bird Dog
Again, in this exercise routine, you need to be on all fours. Keep your hands and your knees directly in line with your shoulders and hips, respectively. Breathe in and extend one leg and opposite arm in line with your spine; hold on for 4-5 seconds. Repeat this with alternate leg and arm.

7. The Back Stretch
Here, kneel on all fours with your spine in a neutral position. Now, take your backside towards your heels, with your arms stretched out front, and hold the position for 20-30 seconds. Make sure this exercise routine is approved by your physiotherapist beforehand.

8. The Leg Stretch
Lie on your back with your feet straight. Next, raise your right foot up and gently bring it towards your chest, keeping your other leg straight until you feel a stretch in your hamstrings. Repeat the same with the alternate leg.

9. The Toe Touch
Stand up straight with your arms stretched overhead and then bend forward slowly to touch your toes. Repeat this gently at least ten times.

10. The Child’s Pose
An easy exercise to perform, in the child’s pose, you have to kneel and sit on your heels with your arms extended ahead. You can then rest your head on the floor and hold the position for 10-20 seconds.