Effective Exercises for Back Pain Relief in Bengaluru

Back pain is a common issue that affects people of all ages in Bengaluru. Whether you’re dealing with lower back pain, stiffness from long hours at work, or discomfort from a sedentary lifestyle, it can disrupt your daily routine. At Primx360, we specialize in providing home physiotherapy services in Bengaluru, tailored to help relieve back pain through simple, guided exercises.

Why Choose Home Physiotherapy for Back Pain?

More and more people in Bengaluru are opting for professional physiotherapy in the comfort of their own homes. Here are some compelling reasons:

• No Travel Hassles: Receive expert care right at home.

• One-on-One Sessions: Enjoy personalized attention for faster recovery.

• Safe & Comfortable: Exercise in a familiar, stress-free environment.

• Flexible Timing: We schedule sessions at your convenience.

  
  

Effective Physiotherapy Exercises for Back Pain Relief

At Primx360, our certified physiotherapists recommend the following effective exercises to help relieve back pain. Each exercise is designed to improve strength, flexibility, and comfort.

1. Cat-Cow Stretch

This exercise enhances spinal flexibility and improves posture, making it an ideal warm-up.

How to do it: Start on all fours. Alternate between arching and rounding your back slowly.

2. Pelvic Tilts

Pelvic tilts strengthen your abdominal muscles and assist in correcting posture.

How to do it: Lie on your back with your knees bent. Tighten your stomach and gently push your lower back against the floor.

3. Knee-to-Chest Stretch

This stretch helps relieve tension in the lower back while promoting relaxation.

How to do it: While lying on your back, pull one knee toward your chest at a time.

4. Bridge Exercise

The bridge exercise builds core strength and glute activation, which supports the lower back.

How to do it: Lie on your back with your knees bent. Lift your hips upward, hold for a moment, and then lower slowly.

5. Child’s Pose

This gentle yoga stretch relaxes both your back and hips.

How to do it: Sit back on your heels, extend your arms forward, and rest your forehead on the ground.

⚠️ Important Note: Not all exercises are suitable for everyone. Always consult a physiotherapist to avoid strain or injury. Primx360's trained experts will guide you with customized and safe routines.

Additional Tips for Managing Back Pain

Maintain Proper Posture

Good posture can alleviate back pain. Ensure that you sit and stand straight, keeping your shoulders back and your chin tucked.

Stay Active

Engaging in low-impact activities like walking or swimming can benefit your back by strengthening muscles and increasing flexibility.

Invest in a Quality Mattress

Your mattress significantly affects your back health. Ensure that it provides sufficient support while you sleep.

Use Heat and Cold Therapy

Heat pads can help relax muscles and soothe pain, while cold packs can reduce inflammation. Alternating between the two can be beneficial.

Why Bengaluru Trusts Primx360 for Home Physiotherapy

Primx360 is a top choice for home physiotherapy in Bengaluru due to the exceptional services we provide:

• Experienced Physiotherapists: Our team is certified and specializes in back pain recovery.

• Available Across Bengaluru: We offer services in all major localities.

• Flexible Scheduling: You can book appointments according to your convenience.

• Affordable Packages: Our cost-effective solutions don’t compromise on quality.

• 5-Star Rated Service: We are trusted by hundreds of satisfied patients.

  
  

Start Your Back Pain Recovery at Home – Contact Primx360 Today!

Don’t let back pain slow you down any longer. With Primx360’s expert home physiotherapy services in Bengaluru, you can receive top-notch care at home.

Call us now to book your first session and get a personalized treatment plan for lasting relief.

📞 Call Us: 080-62178212

🌐 Visit: www.primx360.com

📍 Available in All Major Areas of Bengaluru