Back Pain
Best Physiotherapy Exercises for Back Pain
Science-backed exercises physios use to relieve lower back pain — safe for home practice with proper form.
Why exercise beats bed rest for back pain
Years ago, doctors prescribed complete bed rest for back pain. Modern evidence shows gentle movement and targeted strengthening reduce pain faster and prevent recurrence. Physiotherapy exercises for back pain focus on core stability, hip mobility and thoracic extension — not just stretching alone.
At Pro Rehab Physiotherapy in Bangalore, we prescribe exercises only after assessing whether your pain is mechanical, disc-related or referred from the hip. That individualisation prevents flare-ups from generic YouTube routines.
Top 5 exercises we prescribe most often
1. Pelvic tilts — teach neutral spine control. 2. Bird-dog — builds anti-rotation core strength. 3. Glute bridges — activates weak glutes that overload the lumbar spine. 4. Cat-camel — gentle mobility without forcing extension. 5. Side planks — lateral core endurance for desk workers.
Perform 2–3 sets of 8–12 reps unless your physiotherapist advises otherwise. Stop if leg pain increases or numbness worsens — those are signs to seek professional review.
When to book physiotherapy instead of self-treating
See a physiotherapist if pain lasts more than two weeks, wakes you at night, causes leg weakness or follows a fall. Early spine rehabilitation reduces chronicity and medication dependence.
Book an assessment at our Akshayanagar clinic — serving patients from HSR Layout, Electronic City, JP Nagar and across Bangalore.
Need expert physiotherapy in Bangalore?
Book an assessment at Pro Rehab Physiotherapy — Akshayanagar.
Book appointment