Effective Exercises for Back Pain Relief at Home

Why Home Exercises Matter for Back Pain Relief

Back pain is one of the most common problems people face today—especially for those with long working hours, sedentary lifestyles, or poor posture. The good news? You can relieve most types of lower and upper back pain with a few safe, effective, physiotherapist-recommended exercises done right at home.

At PrimX360, we believe movement is medicine. These simple routines will help improve posture, strengthen your core, relax tight muscles, and reduce pain—all without needing to leave your home.

Top 10 Physiotherapist-Approved Exercises for Back Pain Relief

Here are the most recommended exercises you can do at home for back pain:

1. Cat–Camel Stretch

• How to do it: Get on your hands and knees. Slowly arch your back (like a cat), then lower your belly and lift your head (like a camel).

• Reps: 10 times

• Benefits: Improves spinal mobility and eases stiffness

2. Pelvic Tilt

• How to do it: Lie on your back with knees bent. Gently press your lower back into the floor, hold for 5 seconds, and release.

• Reps: 10–15

• Benefits: Strengthens the deep abdominal muscles and supports the spine

3. Knee-to-Chest Stretch

• How to do it: Lie on your back. Pull one knee toward your chest and hold for 15 seconds. Switch legs.

• Reps: 3 per leg

• Benefits: Relieves tension in the lower back and hips

4. Glute Bridge

• How to do it: Lie on your back with knees bent and feet flat. Lift your hips to form a straight line from shoulders to knees.

• Reps: 10–12

• Benefits: Strengthens glutes and lower back muscles

5. Seated Spinal Twist

• How to do it: Sit on a chair. Cross one leg over the other and twist gently toward the raised knee.

• Reps: 5 per side

• Benefits: Increases spinal flexibility and reduces mid-back stiffness

6. Child’s Pose

• How to do it: Kneel and sit back on your heels. Stretch your arms forward on the floor and relax.

• Duration: 30 seconds, 3 rounds

• Benefits: Gently stretches the spine and relieves pressure

7. Bird-Dog

• How to do it: On your hands and knees, extend one arm and the opposite leg. Hold for 5 seconds, then switch.

• Reps: 10 per side

• Benefits: Improves balance and core strength

8. Cobra Stretch (Prone Press-Up)

• How to do it: Lie on your stomach with hands under shoulders. Push your upper body up while keeping hips on the floor.

• Reps: 8–10

• Benefits: Encourages disc movement and reduces back compression

9. Wall Angels

• How to do it: Stand with your back flat against a wall. Slide your arms up and down like making a snow angel.

• Reps: 10

• Benefits: Improves posture and shoulder mobility

10. Low-Impact Cardio (Optional)

• Suggestions: Swimming, walking, or gentle Pilates for 20–30 minutes, 3 times a week

• Benefits: Promotes overall strength and spinal health

Daily Back-Friendly Habits to Adopt

• Take micro breaks every 30–45 minutes during work

• Sit upright with lumbar support

• Use a medium-firm mattress for sleeping

• Stay hydrated and maintain a healthy body weight

• Engage your core during walking and lifting tasks

When Should You Seek Professional Help?

While home exercises work for most mild to moderate back pain, you should consult a physiotherapist if you experience:

• Pain that persists beyond 2 weeks

• Numbness or tingling in the legs

• Shooting pain down the thighs

• Difficulty standing or walking

• Pain after a fall or injury

Get Expert Help at Home with PrimX360

Don't let back pain slow you down. At PrimX360, we bring hospital-quality physiotherapy treatment to your doorstep in Bengaluru. Our certified physiotherapists will create a customized back pain relief plan, guide you through safe exercises, and speed up your recovery with advanced manual therapy, laser, and more.

📞 Call us today at: [080-62178212]🌐 Visit: www.primx360.comLet’s help you get back on your feet—stronger, pain-free, and confident!