8 best exercises to treat LOWER BACK PAIN | Doctor and physiotherapist step-by-step demonstration

In this video, I’m excited to share effective home exercises that can help manage and prevent lower back pain. Lower back pain is a common issue that affects many people, and it can significantly impact your daily life. However, with the right exercises, you can strengthen your back, improve flexibility, and alleviate discomfort.

Let’s dive into some simple yet effective exercises that you can do right at home.

First up is the **Cat-Camel** exercise. This movement is fantastic for mobilizing the spine and improving flexibility. Start in a tabletop position on your hands and knees. As you inhale, arch your back and look up towards the ceiling, entering the cow pose. Then, as you exhale, round your back and tuck your chin towards your chest, transitioning into the cat pose. Repeat this movement several times, focusing on your breath and the fluidity of the motion. This exercise not only helps relieve tension in the back but also encourages better posture.

Next, we have the **Child’s Pose**. From the tabletop position, spread your knees apart and sit back on your heels. Extend your arms forward and lower your head towards the ground. This position provides a gentle stretch for your lower back and can help release tightness. Hold this pose for 10 to 30 seconds, breathing deeply. If you find it difficult to reach the floor, don’t worry—just go as far as you can comfortably. You can also shift your arms to the sides to stretch your obliques further.

Moving on, let’s try the **Glute Bridge**. Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Press through your heels and lift your hips towards the ceiling, ensuring your body forms a straight line from your shoulders to your knees. Squeeze your glutes at the top and hold for a moment before lowering back down. This exercise strengthens your glutes and hamstrings, which are crucial for supporting your lower back.

Next, we’ll do a **Knee-to-Chest Stretch**. While lying on your back, pull one knee towards your chest, holding it just below the kneecap. This stretch helps relieve tension in your lower back and can be very soothing. Hold for 10 to 30 seconds before switching to the other leg. Aim for 5 to 10 repetitions on each side, ensuring you breathe deeply throughout the stretch.

The **Bird Dog** exercise is another excellent choice for improving stability and core strength. Start in the tabletop position again, and extend one arm forward while simultaneously extending the opposite leg back. Keep your back flat and avoid arching. This exercise challenges your balance and engages your core, which is essential for a healthy back. If this is too challenging, you can modify it by extending just your arm or just your leg.

Next, let’s incorporate some rotation with the **T-Spine Rotation**. Lie on your back with your arms out to the sides in a T position. Bend your knees and let them fall to one side while keeping your shoulders flat on the ground. This movement helps improve spinal mobility and can relieve tension in the lower back. Hold for 5 to 10 seconds on each side, repeating several times.

The **Good Morning Stretch** is a fantastic way to strengthen your hamstrings and lower back. Stand with your feet hip-width apart and place your hands behind your head. Hinge at your hips, pushing your bum back while keeping your back straight. This movement should feel like a gentle stretch in your hamstrings. Hold at the bottom for a few seconds before returning to standing. This exercise not only strengthens your back but also teaches your body to move safely in different positions.

Finally, we’ll finish with the **Superman Exercise**. Lie face down on the mat and extend your arms and legs. Lift both your arms and legs off the ground simultaneously, engaging your lower back and glutes. Hold this position for 10 to 30 seconds. If this is too difficult, you can modify it by lifting just your arms or just your legs. This exercise is excellent for strengthening the muscles that support your spine.

Remember, consistency is key when it comes to managing lower back pain. Aim to incorporate these exercises into your daily routine, and listen to your body. If you experience any pain, stop and consult a healthcare professional.

For more detailed guidance, you can watch the full video here: [insert video link].

By taking the time to care for your back, you’re investing in your overall health and well-being. Share these exercises with your family and friends, and let’s work together to promote a healthier, pain-free lifestyle!