Physiotherapy For Back Pain | 10 Simple Exercises You Can Do At Home

 Back pain has become one of the most common health complaints in today’s world. Whether it’s due to long working hours at a desk, poor posture, heavy lifting, or lack of physical activity, back pain can severely impact daily life. While medications may provide short-term relief, physiotherapy-based exercises are one of the most effective, long-lasting, and natural ways to reduce back pain and prevent it from recurring.

       Physiotherapists often recommend a set of simple, safe, and targeted exercises that can be done at home to strengthen your back muscles, improve flexibility, and restore mobility.

10 best physiotherapy home exercises for back pain relief that can help you feel better and move freely again.

1. Cat-Cow Stretch

This physiotherapy exercise improves spinal mobility and relieves stiffness.

How to do it:

Get on your hands and knees. Inhale, arch your back, and lift your head (Cow). Exhale, round your spine, and tuck your chin to your chest (Cat).

Benefits: Increases flexibility, reduces spinal stiffness, and promotes relaxation.

 

2. Pelvic Tilts

A gentle exercise to strengthen the lower back and abdominal muscles.

How to do it:

Lie on your back with knees bent. Tighten your core and flatten your lower back against the floor by tilting your pelvis upward. Hold for 5 seconds, then relax.

Benefits: Strengthens core, eases tension in lower back muscles, and improves posture.

 

3. Child’s Pose

This restorative stretch is excellent for relaxing tight back muscles.

How to do it:

Kneel on the floor, sit back on your heels, and stretch your arms forward while lowering your chest toward the ground.

Benefits: Provides a gentle stretch for the spine, relieves stress, and reduces lower back pressure.

 

4. Knee-to-Chest Stretch

A simple exercise to stretch the lower back and hips.

How to do it:

Lie on your back and bring one knee toward your chest while keeping the other leg straight. Hold for 20 seconds and switch sides.

Benefits: Relieves tension in the lumbar region and improves flexibility in the lower back.

 

5. Glute Bridges

Strengthening the glute and lower back muscles is key to reducing pain.

How to do it:

Lie on your back with knees bent and feet flat. Lift your hips toward the ceiling while squeezing your glutes. Hold for 5 seconds, then lower down slowly.

Benefits: Builds core stability, strengthens glutes and back muscles, and supports the spine.

 

6. Seated Forward Bend Stretch

Helps improve spinal flexibility and hamstring length.

How to do it:

Sit on the floor with legs straight in front of you. Slowly reach forward toward your toes, keeping your back as straight as possible.

Benefits: Stretches hamstrings and lower back, improving posture and reducing tightness.

 

7. Bird-Dog Exercise

A great physiotherapy exercise for strengthening the entire spine.

How to do it:

Start on hands and knees. Extend your right arm forward and left leg backward, keeping your core engaged. Hold for 5 seconds, then switch sides.

Benefits: Improves balance, core strength, and spinal stability.

 

8. Piriformis Stretch

Targets the piriformis muscle that can contribute to back and sciatic pain.

How to do it:

Lie on your back, cross one ankle over the opposite knee, and gently pull the uncrossed leg toward your chest.

Benefits: Relieves pressure on the sciatic nerve and reduces lower back discomfort.

 

9. Standing Back Extension

Useful for counteracting prolonged sitting and slouching.

How to do it:

Stand with feet shoulder-width apart. Place your hands on your hips and gently lean backward, extending your spine.

Benefits: Reduces stress caused by prolonged sitting and helps restore spinal alignment.

 

10. Wall Angels

Improves posture and strengthens upper back muscles.

How to do it:

Stand with your back against a wall. Place your arms in a “goalpost” position and slowly slide them up and down the wall like making a snow angel.

Benefits: Strengthens postural muscles, improves spinal mobility, and reduces upper back strain.

 

Safety Tips Before You Start
1. Experienced team of specialized physiotherapists.
2. Multiple clinics across Delhi for easy accessibility.
3. State-of-the-art equipment for advanced care.
4. Patient-centric approach with one-on-one sessions.
5. Proven track record of successful recoveries in back pain and sciatica cases.

If you have a severe back condition (like slipped disc, sciatica, or spinal stenosis), consult a physiotherapist before attempting these exercises.

      Back pain can disrupt daily life, but with the right exercises, you can strengthen your back, reduce stiffness, and prevent future pain episodes. The 10 best physiotherapy home exercises for back pain relief listed above are safe, effective, and easy to practice at home without equipment. However, consistency is key — doing these exercises regularly will give you the best results.

If your back pain persists, consider consulting a qualified physiotherapist for a personalised assessment and recovery plan. To schedule a consultation or ask a question, visit CB Physiotherapy. 

Lower Back Pain Vs. Sciatica | Advanced Physiotherapy Treatment At Cb Physiotherapy Delhi

Lower back pain is one of the most common health problems affecting people across all age groups. But sometimes, what feels like “back pain” may actually be sciatica. The two conditions are often confused because of their similar symptoms, yet their causes, severity, and treatments can differ greatly. Understanding the difference between sciatica and regular lower back pain is crucial for getting the right treatment and long-lasting relief.

    At CB Physiotherapy in Delhi, our expert physiotherapists specialize in accurately diagnosing these conditions and providing tailored treatment plans. Let’s break down the differences, causes, and best physiotherapy approaches available.

 

Understanding Lower Back Pain

Lower back pain refers to any discomfort felt in the lumbar region of the spine, which supports much of the body’s weight and flexibility. It may range from a dull ache to sharp, stabbing pain that worsens with certain activities.

 

Common Causes of Lower Back Pain

·       Muscle strain or ligament sprain: Sudden movements, heavy lifting, or poor posture can strain the muscles.

·       Poor ergonomics: Sitting for long hours at a desk or incorrect sleeping positions.

·       Degenerative conditions: Such as arthritis or disc degeneration.

·       Sedentary lifestyle: Weak core and back muscles often contribute to recurring pain.

Lower back pain is typically localized—it does not usually radiate far beyond the lower spine area.

 

 

 

Understanding Sciatica

Sciatica, on the other hand, is not just “back pain.” It is a specific condition caused by irritation or compression of the sciatic nerve, the largest nerve in the human body. This nerve starts from the lower spine and runs through the buttocks, back of the thigh, and down to the foot.

 

Symptoms of Sciatica

·       Pain radiating from the lower back down one leg.

·       Burning, tingling, or numbness along the nerve path.

·       Pain that worsens with coughing, sneezing, or sitting for long periods.

 

Common Causes of Sciatica

·       Herniated or slipped disc pressing on the sciatic nerve.

·       Spinal stenosis (narrowing of the spinal canal).

·       Piriformis syndrome where the piriformis muscle compresses the nerve.

·       Injury or trauma to the spine.

·       Unlike general back pain, sciatica has a very distinct nerve-related pain pattern and often affects only one side of the body.

 

Key Differences: Sciatica vs. Lower Back Pain

Feature	Lower Back Pain	Sciatica
Location	Localized to lumbar area	Radiates from back to leg/foot
Type of Pain	Aching, stiffness	Sharp, burning, shooting pain
Numbness/Tingling	Rare	Common along nerve pathway
Aggravating Factors	Prolonged posture, strain	Sitting, coughing, sneezing
Cause	Muscular, joint, or postural issues	Nerve compression or irritation

Understanding these differences can help in early recognition and timely treatment.

 

Why Physiotherapy is the Best Solution

Whether it’s general back pain or sciatica, physiotherapy is a highly effective and non-invasive treatment approach. Instead of masking the symptoms with painkillers, physiotherapy addresses the root cause and helps restore mobility, strength, and function.

 

Benefits of Physiotherapy for Back Pain & Sciatica

·       Pain relief without side effects.

·       Improves flexibility and strength.

·       Corrects posture and movement patterns.

·       Prevents recurrence of the condition.

 

Personalized treatment tailored to your specific cause.

 

CB Physiotherapy: Delivering the Best Physiotherapy Treatments in Delhi

At CB Physiotherapy, we combine evidence-based techniques with modern technology to ensure comprehensive care for patients with sciatica or lower back pain. Our team of experienced physiotherapists follows a structured approach:

1. Accurate Diagnosis

Our physiotherapists conduct a detailed assessment, which includes understanding your pain history, physical examination, and special orthopedic tests. This ensures that we differentiate between simple back pain and nerve-related sciatica.

2. Personalized Treatment Plans

No two patients are the same. Depending on your condition, we create customized treatment plans that may include:

·       Manual therapy for relieving stiffness and improving mobility.

·       Electrotherapy such as IFT, TENS, and ultrasound for pain relief.

·       Therapeutic exercises to strengthen core and back muscles.

·       McKenzie therapy for disc-related issues.

·       Postural training to correct sitting, standing, and sleeping habits.

·       Kinesio Taping for support and pain reduction.

3. Advanced Techniques

CB Physiotherapy is equipped with advanced modalities like CRET therapy, Laser therapy, Shockwave therapy, dry needling, myofascial release, and spinal decompression therapy, which can provide faster relief and long-term recovery.

4. Holistic Approach

We don’t just focus on relieving your pain—we emphasize lifestyle modifications, ergonomic advice, and preventive exercises so that your problem doesn’t return.

 

Why Choose CB Physiotherapy in Delhi?

·       Experienced team of specialized physiotherapists.

·       Multiple clinics across Delhi for easy accessibility.

·       State-of-the-art equipment for advanced care.

·       Patient-centric approach with one-on-one sessions.

·       Proven track record of successful recoveries in back pain and sciatica cases.

While lower back pain and sciatica may feel similar at first, they are very different conditions that require specific treatments. Ignoring symptoms or relying only on painkillers may worsen the problem over time. The key lies in accurate diagnosis and structured physiotherapy treatment.

At CB Physiotherapy in Delhi, we provide comprehensive, modern, and effective solutions for both sciatica and lower back pain. With personalized care and advanced physiotherapy techniques, our goal is to help you recover quickly and return to a pain-free, active life.

       If you’re struggling with back pain or radiating leg pain, don’t wait—book a consultation at CB Physiotherapy today and take the first step toward lasting relief.