Top 10 Spine Physiotherapy Exercises for Lower Back Pain
Author : nilesh papall | Published On : 26 Feb 2026
Lower back pain is one of the most common problems faced by people today—whether due to desk jobs, poor posture, long hours of sitting, heavy lifting, or lack of physical activity. The good news is that spine physiotherapy exercises can significantly reduce pain, improve mobility, and prevent recurrence when done correctly under professional guidance.
If you are searching for a physiotherapist in Indore near me or the best physiotherapy clinic near me, this guide will help you understand which exercises work best and why expert supervision matters.
What Is Lower Back Pain and Why Does It Happen?
Lower back pain usually originates from:
Muscle tightness or weakness
Poor posture and prolonged sitting
Disc bulge or nerve compression
Improper lifting techniques
Weak core muscles
Without proper treatment, pain may return repeatedly—even after taking painkillers or rest. This is where physiotherapy clinic in Indore–based treatment plans play a vital role by addressing the root cause, not just the symptoms.
Why Spine Physiotherapy Is Better Than Temporary Pain Relief
Many people rely on painkillers or even look for chiropractic treatment in Indore without understanding the difference. While pain relief methods may reduce discomfort temporarily, physiotherapy focuses on long-term correction through:
Muscle strengthening
Spinal mobility improvement
Posture correction
Nerve decompression
Movement retraining
That’s why consulting the best physiotherapist in Indore ensures safer recovery and long-lasting results.
How Spine Physiotherapy Exercises Help Lower Back Pain
Spine physiotherapy exercises work by:
Improving blood circulation
Reducing muscle stiffness
Strengthening core and back muscles
Improving spinal alignment
Preventing future injuries
Below are the Top 10 Spine Physiotherapy Exercises commonly prescribed by experts.
Top 10 Spine Physiotherapy Exercises for Lower Back Pain
1. Pelvic Tilt
Helps strengthen abdominal muscles and reduce stiffness in the lower spine.
2. Knee-to-Chest Stretch
Relieves tension in the lower back and improves flexibility.
3. Cat–Camel Stretch
Improves spinal mobility and reduces stiffness, especially for desk workers.
4. Bridging Exercise
Strengthens glutes and lower back muscles, supporting spinal stability.
5. Bird Dog Exercise
Enhances core strength and balance, reducing pressure on the spine.
6. Hamstring Stretch
Tight hamstrings often contribute to back pain; this stretch reduces strain.
7. Partial Crunches
Strengthens abdominal muscles without putting stress on the spine.
8. Cobra Stretch (McKenzie Extension)
Helpful for disc-related lower back pain and posture correction.
9. Wall Sitting
Improves lower back and thigh muscle endurance.
10. Child’s Pose Stretch
Promotes relaxation and relieves spinal tension.
⚠️ Important: These exercises should be performed only after assessment by a qualified physiotherapist. Incorrect technique may worsen pain.
When Should You Visit a Physiotherapy Clinic?
You should consult a best physiotherapy clinic near me if:
Pain lasts more than 5–7 days
Pain radiates to legs (sciatica symptoms)
There is numbness or tingling
Pain increases while sitting or bending
Pain keeps recurring despite rest
A professional assessment ensures exercises are customised for your condition.
Physiotherapy vs Chiropractic Treatment – Which Is Better?
While chiropractic treatment in Indore mainly focuses on spinal manipulation, physiotherapy offers:
Exercise-based rehabilitation
Muscle strengthening
Posture and ergonomic correction
Long-term pain prevention
For chronic or recurring lower back pain, physiotherapy is often considered safer and more sustainable.
Why Choose a Professional Physiotherapist in Indore?
A trained physiotherapist:
Identifies the exact pain cause
Designs personalised exercise plans
Prevents dependency on painkillers
Reduces surgery risks
Improves quality of life
If you are looking for a physiotherapist in Indore near me, always choose a clinic with experienced spine specialists and modern rehabilitation techniques.
Learn more about our lower back pain physiotherapy treatment in Indore and personalised spine care programs.
FAQs – Lower Back Pain & Spine Physiotherapy
Q1. How long does physiotherapy take to relieve lower back pain?
Most patients see improvement within 2–4 weeks, depending on severity and consistency.
Q2. Are spine physiotherapy exercises safe for everyone?
Yes, when prescribed by a qualified physiotherapist after proper assessment.
Q3. Can physiotherapy help avoid surgery?
In many cases, yes. Early physiotherapy reduces the need for surgical intervention.
Q4. Is physiotherapy better than painkillers?
Yes. Physiotherapy treats the root cause, while painkillers only suppress symptoms.
Q5. How often should I do these exercises?
Usually 3–5 times a week, as guided by your physiotherapist
