Physiotherapy exercises for lower back pain

Physiotherapy Week 1-4 for Low back pain at Spine Surgeon London

These are the simple physiotherapy exercises for back pain that you can do during the early days of your back pain. Do the stretch 3 times a day before breakfast, lunch and dinner. Do not overdo them especially at the beginning. Start these movements slowly and carefully. Don’t get worried if these movements cause mild discomfort. This will last only a few minutes. If the back pain or discomfort lasts more than 15 minutes, stop and do not do any further exercises till you see professional help.

Physiotherapy Week-1 Spine Surgeon London
Physiotherapy for low back pain. Back press excercise at Spine surgeon.

BACK PRESS: Keep a rolled-up towel under the arch of your back. Press your spine towards the floor and count to 5. Then relax by counting down from 5 to 0. Repeat these back exercises 3 times.

Physiotherapy for low back pain. Knee press exercise at Spine surgeon.

KNEE PRESS: Keep a rolled-up towel under your knee. Press your knee towards the floor and count to 5. Then relax by counting down from 5 to 0. Repeat these exercises 3 times. Take your time to do these exercise.

Physiotherapy for low back pain. Calf Stretch exercise at Spine surgeon.

CALF STRETCH: Move the ankle upward fully and count to 5. Feel the stretch. Bring the ankle down and relax. Repeat these stretches 3 times for each leg.

Physiotherapy for low back pain. Pelvic Bridge exercise at Spine surgeon.

PELVIC BRIDGE: Bend both knees and try to raise the hips. Keep your pelvis raised and hold it up. Count to 5. Feel the stretch on your back. Bring your hips down slowly and relax. Repeat these exercises 3 times.

Physiotherapy Week-2 Spine Surgeon London
Physiotherapy for low back pain. Hip and Knee stretch exercise at Spine surgeon.

HIP & KNEE STRETCH: Bend your hip and knee. Feel the stretch on the back of your hip and knee. Repeat these 3 times on each side. This helps your circulation to both your legs during this period of bed rest.

Physiotherapy for low back pain. Heads lift exercise at Spine surgeon.

HEAD LIFT: Lie on your tummy with your hands by the side. Lift your head up and hold for 3 seconds. Feel the stretch at the front of your neck. Lower your head down and relax. Repeat these 3 times.

Physiotherapy for low back pain. Prone leg raise exercise at Spine surgeon.

PRONE LEG RAISE: Lie on your tummy with your hands by the side. Lift one leg without bending your knee and hold for 3 seconds. Feel the stretch in front of your hip and knee. Bring your leg down and relax. Repeat these 3 times on each side.

Physiotherapy for low back pain. Wall squatting exercise at Spine surgeon.

WALL SQUATTING: Stand against a wall. Slowly sit down as pain tolerated keeping your back sliding on the wall at all times. Stop at the time of pain. Get up gently as possible with your back sliding on the wall. Repeat these 3 times.

Physiotherapy Week-3 Spine Surgeon London
Physiotherapy for low back pain. Partial Curl exercise at Spine surgeon.

PARTIAL CURL: Lie down straight. Bend your neck and shoulders forwards so that you are able to look at yours toes. Hold for 5 seconds. Lowere yuorself down slowly and relax. Repeat these 3 times.

Physiotherapy for low back pain. Knee to Chest exercise at Spine surgeon.

KNEE TO CHEST: Lie down straight. Bend both your hips and knees together. Bring it close to your chest as far as possible. Hold for 5 seconds and feel the stretch in your back. Bring your hips and knees down slowly and relax. Repeat these 3 times.

Physiotherapy for low back pain. Straight Leg Raise exercise at Spine surgeon.

STRAIGHT LEG RAISE: Lie on your back. Keep your leg straight. Raise it up slowly. Feel the stretch in the back of the hip and leg. Hold for 5 seconds and relax. Stop at the point of pain. Bring the leg down. Repeat each side 3 times.

Physiotherapy for low back pain. Reverse Curl exercise at Spine surgeon.

REVERSE CURL: Lie on your tummy with your hands by the side. Lift your heads and both your legs up. Hold for 3 seconds . Gently bring them back down again. Stop at the point of pain. Repeat these 3 times. This strengthens your upper and lower back muscles.

Physiotherapy Week-4 Spine Surgeon London
Physiotherapy for low back pain. Both leg raise exercise at Spine surgeon.

BOTH LEG RAISE: Lie on your back. Keep your legs straight. Raise both your legs up slowly at the same time. Feel the stretch in the back, hip and back of both the legs. Hold for 5 seconds and relax. Stop at the point of pain. Bring both the legs down. Repeat 3 times.

Physiotherapy for low back pain. Swim Stretch exercise at Spine surgeon.

SWIM STRETCH: Lie on your tummy. Lift opposite hand and leg along with your head. Hold for 3 seconds. Gently bring them back down again. Now lift the other arm and leg and hold for 3 seconds. Stop at the point of pain. Repeat these 3 times each.

Physiotherapy for low back pain. Cat and Camel exercise at Spine surgeon.

CAT AND CAMEL: Get down on your hands and knees. Then allow your stomach to sag and your back to curve downward. Hold this position for 5 seconds. Then arch your back up like a cat and hold for 5 seconds. Do 3 sets of 5 each.

Physiotherapy for low back pain. Cire Strength exercise at Spine surgeon.

CORE STRENGTH: Get on your hands and knees. Lift your left hand and right leg. Hold for 3 seconds. Gently bring them back down again. Now lift your right hand and left leg. Repeat these 3 times. This strengthens your core muscles of your back.

Exercises can be progressed by increasing the holding time up to 10 seconds. These exercises are advisory only. If in doubt, please consult your physiotherapist or doctor before commencing an exercise programme.

When is the right time to see a doctor?

Wait and see how the above treatment at home works. After a week, if you still feel that you are not able to get back to work, then please contact your GP or contact www.spinesurgeon.london

My Advice:

Here at Spine Surgeon, we have both Online and Direct Consultations. If you wish to avail a consultation:

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