10 Best Exercises for Back Pain Relief at Home

Introduction

Back pain affects millions of people. Here are 10 evidence-based exercises recommended by our physiotherapists at PhysioHyd.

1. Cat-Cow Stretch

Start on your hands and knees. Alternate between arching your back upward (cat) and letting it sag downward (cow). Repeat 10 times.

2. Child's Pose

Kneel and sit back on your heels, stretching your arms forward on the floor. Hold for 30 seconds.

3. Knee-to-Chest Stretch

Lie on your back and pull one knee toward your chest. Hold for 20 seconds each side.

Always consult a physiotherapist before starting any exercise program if you have severe pain.

When to See a Physiotherapist

If your back pain lasts more than 2 weeks, it is time to consult a certified physiotherapist. PhysioHyd connects you with the best physiotherapists in Hyderabad for home visits.