Description

Physiotherapy for lower back pain is one of the most evidence-based approaches to relieve discomfort, restore movement, and prevent recurrence. Whether you're dealing with muscle strain, herniated disc, sciatica, postural pain, or chronic low back pain, a tailored physiotherapy plan can make a significant difference—especially if you're looking to recover at home. 🧠 Common Causes of Lower Back Pain Cause Description Muscle Strain Overuse or sudden movement causing soft tissue injury Herniated Disc Disc presses on nerve roots, causing pain/sciatica Degenerative Disc Disease / Arthritis Age-related changes in spine Poor Posture Sitting or standing habits straining the back Sciatica Pain radiating down leg from sciatic nerve irritation Spondylolisthesis Vertebra slips out of alignment 🎯 Physiotherapy Goals Reduce pain and inflammation Restore flexibility and mobility Strengthen core and back muscles Improve posture and movement habits Prevent relapses or chronic pain 🏡 Lower Back Pain Home Physiotherapy Plan 🔹 Phase 1: Pain Relief & Mobility 1. Pelvic Tilts Lie on your back, knees bent. Tighten your stomach and flatten your lower back to the floor. Hold for 5 seconds, release. Reps: 10–15 2. Knee-to-Chest Stretch Pull one knee toward your chest while lying down. Hold for 15–30 sec, switch sides. Reps: 3 per leg 3. Cat-Cow Stretch (spinal mobility) On hands and knees: Arch your back (cat), then dip it (cow). Move gently with your breath. Reps: 10–12 🔹 Phase 2: Core Strengthening 4. Bridges Lie down, knees bent, feet flat. Lift hips off floor by squeezing glutes and abs. Hold for 5–10 seconds. Reps: 10–15 5. Bird-Dog On hands and knees, extend opposite arm and leg. Keep your back flat and stable. Hold 5 seconds, switch sides. Reps: 10–12 each side 6. Dead Bug (Advanced) Lie on your back, arms and legs raised. Slowly lower opposite arm and leg without arching your back. Return and switch sides. Reps: 10–12 🔹 Phase 3: Posture & Flexibility 7. Child’s Pose Stretch Sit back on heels with arms stretched forward. Hold 30–60 seconds Repeat 2–3 times for relaxation. 8. Standing Hamstring Stretch Put one heel on a low surface. Keep back straight, lean forward from hips. Hold 20–30 sec. Reps: 2–3 per leg 📅 Sample Daily Routine (20–30 minutes) Time Activity 5 min Warm-up: Pelvic tilts, cat-cow 10 min Core: Bird-dog, bridges, dead bug 5 min Stretches: Knee-to-chest, hamstrings 5 min Cool-down: Child’s pose, breathing 🛠️ Optional Therapy Tools TheraBand for progressive strengthening TENS unit (pain relief) Lumbar roll for posture support while sitting Foam roller for soft tissue release (glutes, hips, lower back) 🚨 When to Seek Medical Attention Pain radiates to leg or foot (sciatica symptoms) Numbness or weakness in legs Pain worse at night or with rest Bowel or bladder dysfunction No improvement after 2–3 weeks of physiotherapy