Lower back pain affects nearly 8 out of 10 adults at some point. The good news — most cases respond very well to gentle, regular movement. These five physiotherapist-approved exercises take less than 10 minutes a day and are safe for most people with mild-to-moderate back pain.
1. Pelvic tilt
Lie on your back with knees bent and feet flat. Gently flatten your lower back into the floor by tightening your abs. Hold for 5 seconds, relax. This wakes up the deep core that supports your spine.
- 10 reps
- 2 sets
- Breathe normally — never hold your breath
2. Knee-to-chest stretch
From the same position, hug one knee toward your chest while the other leg stays bent. You'll feel a gentle stretch in your lower back and glutes.
- Hold 20–30 seconds
- Repeat 3 times each side
3. Cat–camel mobility
On all fours, slowly arch your back up like a cat, then dip it down. This restores movement to stiff spinal joints and is one of the safest mobility drills.
- 8–10 slow reps
- Move with your breath
4. Glute bridge
Lying on your back with knees bent, lift your hips toward the ceiling by squeezing your glutes. Strong glutes take pressure off your lower back.
- 10–12 reps
- 2 sets
- Pause 2 seconds at the top
5. Bird dog
On all fours, extend the opposite arm and leg, keeping your back flat. This builds rotational stability — exactly what your spine needs to stay pain-free.
- 8 reps each side
- Move slowly with control
When to see a physiotherapist in Ahmedabad
If pain lasts more than 2 weeks, shoots down your leg, or is associated with numbness, weakness, or bladder problems — book a professional assessment. Visit our Nikol or Gota clinic, or request a home physio visit anywhere in Ahmedabad.
Frequently asked questions
How often should I do these exercises?
Most people benefit from doing them once daily. Consistency matters more than intensity — 10 focused minutes every day beats an hour once a week.
Should I exercise if my back hurts?
Gentle movement usually helps acute back pain heal faster than bed rest. Stop any exercise that causes sharp or radiating pain and consult a physiotherapist.
Will these exercises fix a slipped disc?
They can help reduce symptoms, but a confirmed disc issue needs a personalised plan. Book an assessment at our Ahmedabad clinic so we can design a program safe for your specific condition.
