Back pain affects millions of Indians and is one of the leading causes of missed work and reduced quality of life. The good news is that many types of back pain can be effectively managed with simple exercises you can do at home.

⚠️ Important: These exercises are suitable for most types of non-specific back pain. If you have severe pain, numbness, or pain radiating down your legs, please consult our physiotherapists before starting any exercise programme.

1. Cat-Cow Stretch

This gentle yoga-inspired movement improves spinal mobility and relieves tension in the lower back muscles. Start on all fours with your wrists under your shoulders and knees under your hips.

  • Inhale and drop your belly toward the floor, lifting your head and tailbone (Cow position)
  • Exhale and round your spine toward the ceiling, tucking your chin and tailbone (Cat position)
  • Repeat 10 times, moving slowly and breathing deeply

2. Child's Pose

Child's pose is a gentle stretch that lengthens the lower back and releases tension in the spine, hips, and thighs.

  • Kneel on the floor, then lower your buttocks toward your heels
  • Extend your arms forward on the floor and rest your forehead down
  • Hold for 30–60 seconds, breathing deeply. Repeat 3 times

3. Pelvic Tilts

Pelvic tilts strengthen the core muscles that support the lower back and are one of the safest exercises for back pain.

  • Lie on your back with knees bent and feet flat on the floor
  • Flatten your lower back against the floor by tightening your abdominal muscles
  • Hold for 5 seconds, then release. Do 10–15 repetitions

4. Knee-to-Chest Stretch

This stretch gently releases the lower back and hip flexors, providing immediate relief from muscle tightness.

  • Lie on your back with both knees bent
  • Bring one knee up and hold it with both hands, gently pulling toward your chest
  • Hold for 20–30 seconds. Repeat with the other leg. Do 3 sets each side

5. Bird Dog

The bird dog is an excellent core stabilisation exercise that strengthens the muscles supporting your spine without putting stress on your back.

  • Start on all fours with a neutral spine
  • Slowly extend your right arm forward and left leg backward simultaneously
  • Hold for 5 seconds, then return. Alternate sides for 10 repetitions each

When to See a Physiotherapist

While these exercises help with mild to moderate back pain, it's important to seek professional physiotherapy if:

  • Your pain is severe or worsening
  • You have numbness or tingling in your legs
  • Back pain follows an injury or accident
  • Pain persists for more than 2 weeks

At Manant Physiotherapy in Kharadi, Pune, our expert physiotherapists can assess the root cause of your back pain and create a personalised treatment plan for lasting relief. Book a free consultation today.