Home › Exercises › Back Pain

🔙

Back Pain Exercises

पीठ दर्द व्यायाम

వీపు నొప్పి వ్యాయామాలు

5 gentle exercises to release back muscle spasm and reduce lower back pain — safe for daily use.

⚠️

Important: Always consult Dr. Sumit before starting any exercise programme. Stop immediately if you feel sharp pain.

Easy
Exercise 1 of 5

Single Knee to Chest Stretch

Gently stretches the lower back and hip muscles — relieves muscle spasm immediately

3 × each leg
Steps:
  • 1Lie on back, both knees bent, feet flat
  • 2Bring one knee toward your chest
  • 3Hold knee with both hands, pull closer
  • 4Hold 20-30 seconds, breathe deeply
  • 5Release. Repeat other leg, 3 times each
Easy
Exercise 2 of 5

Cat-Cow Stretch

Mobilises the entire spine — releases muscle spasm and improves flexibility

10 reps
Steps:
  • 1Hands and knees, wrists under shoulders
  • 2CAT: breathe out, arch back up, chin to chest
  • 3Hold 3 seconds
  • 4COW: breathe in, drop belly, lift head
  • 5Alternate slowly, 10 complete cycles
Easy
Exercise 3 of 5

Child's Pose

Deeply stretches lower back, hips and thighs — best for acute spasm relief

Hold 30-60 sec
Steps:
  • 1Kneel and sit back on your heels
  • 2Lower forehead to floor, arms forward
  • 3Walk hands forward as far as comfortable
  • 4Hold 30-60 seconds, breathe slowly
  • 5Push back up. Repeat 3 times
Easy
Exercise 4 of 5

Pelvic Tilt

Strengthens deep abdominal and lumbar muscles — foundation of back pain prevention

10 reps × 3 sets
Steps:
  • 1Lie on back, knees bent, feet flat
  • 2Notice natural arch in lower back
  • 3Tighten stomach, press back flat into floor
  • 4Hold 5 seconds, breathe normally
  • 5Relax. Repeat 10 times, 3 sets daily
Easy
Exercise 5 of 5

Glute Bridge

Strengthens glutes and lower back — relieves chronic spasm

10 reps × 3 sets
Steps:
  • 1Lie on back, knees bent, feet hip-width apart
  • 2Arms flat by sides, palms down
  • 3Squeeze buttocks, lift hips off floor
  • 4Hold 5 seconds at top
  • 5Lower slowly. Repeat 10 times
⚠️ Do not arch your lower back excessively. Keep core tight.

Looking for Another Condition?

Explore our complete exercise library for other orthopedic conditions

🦿 Knee OA ⚡ ACL Injury 💪 Rotator Cuff 🦶 Plantar Fasciitis 🧊 Frozen Shoulder
💬