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Exercise guide

Back and Spine Exercises

Staying active is one of the most effective treatments for low back pain. These exercises cover gentle mobility, core stability and spine strengthening, including McKenzie extension for disc-related pain and knee to chest stretches for stenosis.

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All back and spine exercises

Pelvic TiltsGentle rocking of the pelvis lying down. Eases low back stiffness and teaches core control.Cat Cow StretchArching and rounding the spine on hands and knees. Loosens the whole back gently. Also called cat camel.Bird DogOpposite arm and leg lift on hands and knees. Builds back and core stability without loading the spine.Glute BridgeLifting the hips from lying. Strengthens glutes and hamstrings and supports the back, hips and knees.Dead BugMoving arms and legs while lying on your back with the core braced. Trains deep abdominal control.Core BracingGently tightening the trunk muscles to support the spine during movement and lifting. Also called abdominal bracing.McKenzie ExtensionPress-ups lying face down to extend the lower back. Often eases disc-related back and leg pain.Knee to Chest StretchDrawing the knees towards the chest to stretch and relax the lower back.Child's PoseKneeling stretch sitting back towards the heels. Relaxes the back, hips and shoulders.Lumbar Rotation StretchLetting bent knees fall to each side while lying down. Eases lower back stiffness.Thoracic ExtensionExtending the upper back over a chair or towel roll. Counteracts slouching and helps neck and shoulder pain.Back Extension ExerciseLifting the chest from lying face down. Strengthens the muscles along the spine.

How to use these exercises

Not every back responds to the same direction. Disc bulges often prefer extension, while stenosis prefers bending forward. Start with gentle mobility, notice what eases your symptoms, then add core work such as bird dogs, dead bugs and bridges.

When to see a physiotherapist first

Seek urgent care for numbness around the genitals or buttocks, new bladder or bowel problems, or leg weakness. Also get assessed for pain after trauma, unexplained weight loss or fever.

Medical note

These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.

Frequently asked questions

Should I rest my back?
Short rest during a severe flare is fine, but staying active speeds recovery.
Which exercise is best for a slipped disc?
It depends on which direction eases symptoms. We test this during assessment.

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Book an assessment at our Indirapuram clinic or ask for a home visit. Call +91-9999973681 or send a WhatsApp message and we will confirm your slot.

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