Lower back pain is one of the most common problems affecting people of all ages today. Whether it’s caused by long hours at a desk, poor posture, or stress, it can make everyday activities difficult and painful. The good news? You can manage and even eliminate back pain naturally with the right physiotherapy for back pain and physical therapy exercises.
At Ishas Physiotherapy & Spine Care Clinic, our expert physiotherapists specialize in personalized treatments that restore flexibility, strengthen your spine, and relieve pain effectively.
Why Lower Back Pain Is So Common
Our modern lifestyle puts a lot of pressure on the lower back. Sitting for long hours, working on laptops, using phones constantly, or driving daily — all can strain your spine and muscles. Over time, this leads to stiffness, reduced movement, and chronic pain.
Common Causes Include:
- Incorrect posture while sitting or standing
- Weak back and abdominal muscles
- Lack of regular exercise or stretching
- Sudden lifting of heavy objects
- Stress and muscle tension
If you’re searching for a physio near me because of back pain, you’re already taking the right step toward recovery. The earlier you start physiotherapy treatment, the faster and safer your healing journey becomes.
How Physiotherapy Helps You Heal Naturally
Physiotherapy focuses on finding and treating the root cause of your pain. Instead of relying on painkillers or temporary relief, a skilled physio for back pain creates a customized recovery plan that strengthens your spine, corrects posture, and restores movement.
At Ishas Physiotherapy & Spine Care Clinic, we follow a scientific, evidence-based approach using:
✅ Manual therapy and spine mobilization
✅ Advanced pain relief techniques
✅ Strengthening and stretching routines
✅ Posture correction sessions
✅ Personalized physical therapy exercises for long-term recovery
Each program is tailored to your specific pain level and lifestyle — ensuring safe, long-lasting results.
Top 7 Physical Therapy Exercises for Lower Back Pain Relief
These highly effective exercises can be done at home or under professional guidance to improve mobility, reduce stiffness, and strengthen your back muscles.
1️⃣ Cat-Cow Stretch (Flexibility Booster)
A simple yoga-inspired move that increases spinal flexibility and relieves tension.
How to do: Get on your hands and knees. Inhale and arch your back upward (cow pose), exhale and round your spine downward (cat pose). Repeat 10–15 times.
💡 Pro Tip: Great for people who sit for long hours — improves circulation and posture.
2️⃣ Bridge Exercise (Core Strength Enhancer)
This move strengthens the glutes, hips, and lower back — essential for spine support.
How to do: Lie on your back, bend your knees, and lift your hips slowly. Hold for 5 seconds, then lower gently. Do 10–15 reps.
🔥 Why it works: Builds core stability and reduces pressure on your lower back.
3️⃣ Pelvic Tilt (Posture Corrector)
Perfect for improving back alignment and reducing strain.
How to do: Lie flat on your back, tighten your abdominal muscles, and press your lower back into the floor. Hold for 5 seconds and relax.
4️⃣ Child’s Pose (Relaxation Stretch)
This gentle stretch relaxes tight back muscles and releases tension.
How to do: Sit on your heels, stretch your arms forward, and lower your chest to the floor. Hold for 30–60 seconds.
🌸 Bonus: Reduces stress while stretching your lower spine.
5️⃣ Knee-to-Chest Stretch (Pain Relief Move)
Great for improving flexibility and relaxing tight back muscles.
How to do: Lie flat on your back, bring one knee toward your chest, hold for 10 seconds, and switch sides.
6️⃣ Cobra Stretch (Spine Strength Builder)
Helps strengthen your lower back and open your chest for better posture.
How to do: Lie on your stomach, place palms near your shoulders, lift your upper body slowly while keeping hips down. Hold for 10–15 seconds.
7️⃣ Leg Raises (Core Stability Exercise)
Strengthens your abdominal and lower back muscles for long-term pain prevention.
How to do: Lie on your back, lift your legs 6 inches above the floor, hold for 5 seconds, and lower them slowly. Repeat 10–12 times.
⚡ Why it works: Builds endurance and spinal balance.
When to Visit a Physiotherapy Clinic Near You
If your back pain lasts for more than a week, affects your sleep, or restricts your movement — don’t wait. Visit a certified physiotherapist near you immediately. Ignoring back pain can lead to serious conditions like sciatica, slipped disc, or muscle degeneration.
A professional physio for back pain will:
- Assess your posture and spine alignment
- Identify the exact cause of your pain
- Guide you through corrective physical therapy exercises
- Use manual therapy and advanced techniques for lasting results
At Ishas Physiotherapy & Spine Care Clinic, Jayanagar, we provide one-on-one treatment sessions, ensuring complete attention and effective pain management for every patient.
Why Choose Ishas Physiotherapy & Spine Care Clinic, Bangalore
🏥 Trusted Experts: Experienced physiotherapists specialized in back, neck, and spine care
🧘♂️ Personalized Programs: Custom recovery plans for every patient
💡 Advanced Technology: Latest physiotherapy equipment and proven treatment methods
💬 Complete Rehabilitation: Strengthening, mobility, and prevention — all under one roof
Our focus is not just on reducing pain but helping you regain full control of your movement and confidence.
Expert Advice for Long-Term Relief
👉 Stay Active — Avoid long sitting hours. Take short breaks every hour.
👉 Stretch Daily — Perform these physical therapy exercises at least once a day.
👉 Maintain Proper Posture — Keep your back straight and avoid slouching.
👉 Sleep Right — Use a firm mattress and avoid soft cushions that affect your spine.
Small lifestyle changes, when combined with regular physiotherapy sessions, can help you enjoy a stronger, healthier back.
Conclusion – Move Better, Live Pain-Free
Don’t let back pain stop you from living an active and confident life. With expert physiotherapy treatment, consistent exercises, and posture awareness, you can achieve lasting relief and better mobility.
Visit Ishas Physiotherapy & Spine Care Clinic, Jayanagar, Bangalore, today for expert guidance and personalized treatment that heals from the root.
📍 Address: Jayanagar, Bangalore
📞 +91-9916761666