Lower back pain is one of the most common reasons Indians visit a physiotherapist. The good news: for most mechanical back pain, gentle daily movement helps more than bed rest. Here are seven safe exercises you can start at home today.
Before you begin
Move slowly, breathe normally, and stop if any exercise causes sharp or shooting pain. Mild muscle discomfort is normal; nerve pain down the leg is not — if you have that, book a consultation first.
The routine
- Pelvic tilts — wake up your deep core and flatten a stiff back.
- Cat–cow stretch — mobilise the whole spine gently.
- Bird-dog — build stability that protects your back during the day.
- Glute bridge — strong glutes take load off the lower back.
- Knee-to-chest stretch — release tight lower-back muscles.
- Child's pose — a calming, safe end-range stretch.
- Short daily walks — the single best thing for a healthy back.
Consistency beats intensity. Ten minutes every day helps far more than one long session a week.
When to see a physiotherapist
If your pain lasts more than two weeks, wakes you at night, or spreads to your legs, get assessed. A DrPhysioAI physiotherapist can build a plan around your exact cause — and follow up over WhatsApp.
This article is general education, not a medical diagnosis. For persistent or severe symptoms, consult a licensed physiotherapist.