Physiotherapy exercises For Back Pain

Cat and Camel Exercise

The Cat-Camel Exercise is a spinal mobilization exercise that helps a person “loosen” their spine. It gets your lower back moving better. To do the Cat and Camel, the person is on their hands and knees and bends the spine up (like a cat) and then curves it downward(so your stomach hangs to the floor, like a cow).

Cobra Position Exercise

This week’s stretch is called the Cobra Stretch and it targets the hip flexors, which are the muscles along the front of the thigh and pelvis. In addition, you may also feel this stretch along the front of the torso and up into the chest! This can be a great stretch if you walk or run a lot.

Prone On Elbow

The prone on elbows into press-up stretch helps alleviate pain and nerve pressure caused by a bulging disc or a herniated disc. If you have pain or other symptoms like numbness and tingling that radiate down your leg—commonly called sciatica—this stretch may help decrease your leg symptoms.

Muscle Energy Technique (MET)

Muscle Energy Technique (MET) is a technique that was developed in 1948 by Fred Mitchell, Sr, D.O. It is a form of manual therapy, widely used in Osteopathy, that uses a muscle’s own energy in the form of gentle isometric contractions to relax the muscles via autogenic or reciprocal inhibition and lengthen the muscle.

Pelvic Bridging Exercise

A bridge exercise isolates and strengthens your gluteus (butt) muscles — the gluteus maximus, medius and minimus — and hamstrings, which are the main muscles that make up the posterior chain. It is done by lying on your back with your knees bent, feet flat on the ground and at a comfortable distance from your butt.

Spinal Twist exercise

Inhale deeply, pull your navel into your spine; as if you were being cinched at the waist. 3. Exhale, for 3 counts, twist your torso to the right. Sit Taller and increase the rotation with the next 2 breaths. You can sustain one long exhalation, or a gradual exhale on each count.

Straight Leg Raise

The straight leg exercise is often used in Physical Therapy to help patients improve the strength of their lower extremities. … The straight leg raise exercise strengthens the muscles of the upper thigh, the quadriceps, without placing any stress on the knee joint.

Bird-dog stretch

Draw your shoulder blades together. Raise your right arm and left leg, keeping your shoulders and hips parallel to the floor. Lengthen the back of your neck and tuck your chin into your chest to gaze down at the floor. Hold this position for a few seconds, then lower back down to the starting position.

Toe-touches Exercise

Reducing belly fat can be challenging because the volume of belly fat is heavily dependent on diet. But core exercises such as side planks, hollow holds, and straight leg-toe touches can help tone your abdominals — and you can do them all from the comfort of your home.

Kneeling hip flexor stretch

Kneel on your right knee.
Put your left foot on the floor with your left knee at a 90-degree angle.
Drive your hip forward. Maintaining a straight back, lean your torso forward.
Hold the position for 30 seconds.
Repeat 2 to 5 times with each leg, trying to increase your stretch each time.