Why gentle exercise helps back pain
For many people, regular gentle movement improves flexibility, reduces stiffness, and strengthens supporting muscles. These benefits lower pain and help prevent recurrence. If you have severe or recent trauma, consult a clinician before starting.
Warm-up and safety tips
- Warm up for 5–10 minutes with light walking or marching on the spot.
- Move slowly and breathe normally. Avoid sharp pain—stop if you feel increased or radiating pain.
- Perform exercises on a firm surface with a mat. Aim for 1–2 sets of 8–12 repetitions, once or twice daily.
Recommended exercises
- Pelvic tilts: Lie on your back with knees bent, feet flat. Tighten your lower abdominal muscles and flatten the small of your back into the floor. Hold 5 seconds, release.
- Bridge: From the same position, lift your hips off the floor until shoulders to knees form a straight line. Hold 3–5 seconds, lower slowly.
- Cat–cow stretch: On hands and knees, arch your back up (cat) then lower the belly and lift head (cow). Move gently between positions.
- Knee-to-chest: Lie on your back and pull one knee toward your chest, hold 15–20 seconds, switch sides; repeat twice each leg.
- Bird-dog: On hands and knees, extend opposite arm and leg parallel to the floor. Hold 3–5 seconds, switch sides.
When to seek physiotherapy care
Book an assessment if pain is severe, limits daily activities, radiates to the leg with numbness/weakness, or doesn’t improve after 2–4 weeks of home exercises. A physiotherapist will tailor a program, advise on posture, ergonomic changes at work, and progressive strengthening to prevent recurrence.
Consistency is key: small daily improvements add up. If you’re in Pune and need supervised care, a local outpatient physiotherapy program can guide safe progression and monitor recovery.