Relieve Lower Back Pain

10 Best Exercises to Relieve Lower Back Pain

Lower back pain is common and will affect almost everyone at some point in their lives. Most people are advised to exercise regularly to avoid lower back pain. Of course, the workouts you undertake must be reasonable; we are not advocating going for a run or lifting large weights; that would be foolish. However, there are several excellent exercises that you may use to relieve lower back discomfort. These exercises are quite gentle, but always listen to your body and stop if you feel any pain.

Of fact, there are other causes of lower back pain, so seeing a physical therapist is a good idea. That’s where Om Physio Plus Nutrition comes in. It provides customers with skilled and experienced professionals who will provide the best treatment available.

Common Exercises for Lower Back Pain

Relieve Lower Back Pain Exercises

Deep Abdominal Strengthening

It is one of the most effective exercises for lower back pain. For this lower back pain exercise, lay on your back, place a small cushion under your head, and bend your knees to perform this exercise.

  • Your feet should be hip-width apart and on the floor.
  • Keep your upper body relaxed and your chin gently tucked in.
  • Take a long breath focusing on bringing your belly button towards your spine as you breathe out.
  • Keep this moderate contraction going for 5 to 10 seconds.
  • As you exhale, relax your abdominal muscles.

Because this is a steady, gentle tightening, use no more than 25% of your full strength. Repeat five times more.

Lower Tummy Strengthening

Strengthening your lower belly muscles is critical since they operate in tandem with your lower back. It means that if the lower belly muscles are weak, the lower back can stiffen, resulting in lower back pain. These are the reasons why it is one of the most recommended exercises for lower back pain.

  • Lie on your back, your knees bent, and your feet flat on the ground.
  • Breathe in and draw one knee towards your chest as you exhale, then return the foot to the floor.
  • Repeat this exercise on each leg six to eight times.

If your back hurts in any way, this workout is not for you, at least not right now.


The bridge is another excellent exercise for lower back pain. To complete this lower back pain exercises:

  • Lie on your back with your knees bent and your feet hip-width apart on the floor.
  • Inhale deeply and exhale slowly, lifting your hips off the floor until your shoulders, hips, and knees form a straight line.
  • As you take a deep breath, descend your hips to the floor.

Repeat eight to twelve times more. Again, this exercise should not cause any more back pain.

Pelvic Tilts

Another excellent exercise for lower back pain is the Pelvic Tilt. For the best results,

  • Lie on your back with a little cushion beneath your chin.
  • Bend your knees and set your feet hip-width apart on the floor.
  • Maintain a calm upper body and gradually tuck your chin in.
  • Contract your stomach muscles and gently flatten your lower back onto the floor.
  • Return to the starting position by tilting your pelvis towards your heels until you feel a gentle arch in your lower back and your back muscles clenching.
  • Place one hand on your stomach and the other beneath your lower back to feel which muscles are working.

Repeat 8–12 times, shifting your pelvis back and forth in a steady rocking motion.

Bird Dog

The bird dog exercise is depicted below and is an excellent exercise for lower back pain:

  • Your spine is in a neutral posture, and you must keep your head aligned with it.
  • Inhale deeply and exhale by extending one leg and the opposite arm to align with your spine.
  • You must always retain your spine in a neutral position. Therefore, don’t let your lower backdrop.
  • Hold for 5-10 seconds, then lower your leg and arm to the ground as you breathe.

Repeat this lower back pain exercise eight to twelve times on each side.

Lower Back Stretch

Another effective lower back pain exercise is Lower Back Stretch.

  • Keep your head in line with your spine, shoulders, and elbows from locking.
  • Take a deep breath and gently exhale, bringing your bottom back towards your heels.
  • Maintain the stretch for 20-30 seconds.

Bring your body back up onto all fours as you breathe in. Repeat six to eight times more.

Leg Stretch

When you have lower back pain, it is quite usual for your hamstring muscles, which are located on the back of your legs, to be very tight. As a result, stretching them out is advised. To complete this exercise:

  • Lie on your back with both feet on the floor, and your knees elevated.
  • Wrap a towel around the ball of one foot. Straighten your knee and pull back on the towel carefully.
  • Feel for a mild stretch along the back of your leg, but don’t overdo it.
  • Maintain for 20 to 30 seconds.

Repeat each leg twice.

Piriformis Stretch

The piriformis, a muscle in your buttocks, can also be tight when you suffer lower back pain. The stretch below is beneficial in stretching this muscle and is extremely simple to perform. To complete the exercise:

  • Lie on your back with your right ankle crossed over your left knee.
  • Take a big breath in a while, gripping the thigh of your left leg.
  • Pull the knee in towards you as you exhale.
  • Maintain the stretch for 20-30 seconds.

Repeat twice more for each side.

Spine Stretch

This spine stretch is an effective exercise for lower back pain and is excellent for extending your spine and feels fantastic:

  • Lie on your back with a little cushion beneath your chin.
  • Keep your knees together and bent.
  • Maintain a calm upper body and gradually tuck your chin in.
  • Take a long breath and rotate your knees to one side, then your pelvis, while keeping both shoulders on the floor as you exhale.
  • As you return to your starting position, take a deep breath in.

Repeat six to eight times on each side.

Hip Stretch

It tightens your lower back and might cause back discomfort. To stretch the hip flexors, do the following:

  • Kneel with one knee on the floor and one foot in front, knee bent.
  • Push your hips forward while keeping your back straight.
  • Maintain the stretch for 20-30 seconds.

Repeat twice more on either side.


If these exercises for lower back pain are not helping, you should consult an expert for better treatment. And if you are looking for one, kindly contact the expert Physiotherapist, Dr. Niraj Patel, at Om Physio Plus Nutrition. The team of professionals will provide you with best-in-class treatment that will help you to get rid of lower back pain.

Relieve Heel Pain

Top 10 Exercises to Relieve Heel Pain

What are you going to do to stay in the game? Plantar fasciitis, heel spurs, heel pain, and Sever’s disease, to mention a few disorders that can cause debilitating pain, can affect both professionals and weekend warriors. Today, you’ll learn about various heel pain exercises that can help reduce pain and prevent uncomfortable issues from occurring in the first place.

10 Heel Pain Exercises that Will Help to Get Rid of Heel Pain

If you have plantar fasciitis or heel pain, add the following exercises for heel pain to your regular regimen.

These heel pain exercises are quite practical. Their advantages go beyond pain alleviation. They serve to strengthen the muscles while also keeping them flexible. Add these exercises for heel pain to your regular warm-up and cool-down stretching activities after a workout for the best effects.

  1. Standing Wall Calf Stretches

A conventional standing wall calf stretch is one of the most fantastic heel pain exercises since tight calf muscles are one of the most common causes of heel pain.

Place your arm’s length away from a wall. Step forward one foot at a time. Bend your front knee gently, keeping your back knee straight and your heel on the floor. Stretch for 20-30 seconds before switching legs.

  1. Mock Sit

Perform a standing wall calf stretch (above). Then, squat lightly and lean forward as if to sit, keeping your heels flat on the floor. Hold for around 10-15 seconds. Repeat with the other legs. It is one of the most effective exercises for heel pain.

  1. Towel Stretch/foot Flexes

Place your feet on the floor. Roll a towel lengthwise and place your foot in the center, tightly gripping the towel on each side. Gently pull the towel, pulling the top of your foot back toward you and stretching your calf, heel, and sole of your foot while keeping your leg straight. Instead of a towel, you can use a belt. It is one of the most recommended plantar fasciitis or heel pain exercises.

  1. Plantar Fasciitis Stretch

Maintain a bent left leg with your foot flat on the floor. Take a seat. Pull your right leg up and cross it over your left to rest your ankle on your knee. Pull your toes back softly with your right palm, lengthening the bottom of your foot. It will help to get rid of any kind of heel pain.

  1. Towel Curls

It is one of the most preferred exercises for heel pain or Plantar Fasciitis. Place a towel under your feet and sit in a chair. Curl your toes, scrunching and drawing the cloth toward you. Repeat with each foot five times. Towel curls serve to develop the muscles in the feet.

  1. Toe Pick Ups

Place roughly 20 marbles (or comparable-sized objects) on the floor. Pick up each marble with your toes. Like the towel curls exercise, this is a wonderful heel pain exercise for strengthening foot muscles.

  1. Calf Raises

Calf raises performed on a step will stretch and strengthen the muscles. Place your feet on a stage with your heels hanging over the side. Stretch by lowering your heels. Raise them to make them stronger.

  1. Toes On The Wall Stretch

Stand in front of a wall, with your right foot’s toes on the wall and your heel on the floor. Place your hands in front of you as if you were going to do a push-up against the wall. Bring your body closer to the wall by bending your arms. Hold the position for 15-30 seconds.

  1. Bent Calf Stretch

Place yourself in front of a chair or a coffee table. Roll a towel or a small blanket up. Stand on it with both feet, heels flat on the floor. Bend forward, using a table or a chair to support yourself as you stretch your muscles. Rep, but with slightly bent knees this time.

  1. Seated Foot Roll

Sit on a chair and maintain an excellent posture to help reduce plantar fasciitis symptoms. Roll your foot back and forth for roughly a minute with a full, frozen water bottle, then switch feet.

How can you prevent heel pain in the first place?

The goal is the same no matter what level of athlete you are: you want to stay in the game for as long as possible.

To do so, you must take precautions to avoid injuries and heal fast if you are hurt so that you do not develop long-term, painful, and debilitating disorders.

Warming up, stretching, and practicing heel pain exercises will all aid in treating heel pain or Plantar Fasciitis. It will take some extra time, but it will be well worth it.

Final Words

Plantar fasciitis pain can be difficult to manage. Plantar fasciitis patients typically experience pain in the sole of their foot when they first walk out of bed in the morning or after standing up after sitting. Most of the time, moving about relieves the pain and discomfort. Plantar fasciitis can be managed with various treatments, including medication, self-massage techniques, supportive shoe inserts, a night splint, or exercises.

Exercises can be done quickly and efficiently to alleviate pain and discomfort. This blog was intended to discuss a few workouts that have been reviewed and approved by highly qualified and experienced physiotherapists at Om Physio Plus Nutrition.

Om Physio Plus Nutrition is a renowned brand known for providing excellent service to patients by providing them with highly qualified and specially trained physiotherapists.

physiotherapy mortalities

Understanding the Physiotherapy Mortalities for Pain

Physiotherapy is a therapeutic modality that helps clients to achieve their goals and obtain therapy. Certain electrophysical agents are utilized to create physiological effects. For decades, modality depended on certain conditions to meet the goal of the patients. We will talk about the modality and safety considerations.

Electrical Stimulations

The flow of electrons is measured from one area to another. Depolarizations of nervous tissue or muscle. Electrical stimulation has been used for the modulation of pain through cutaneous sensory nerves. Activation of fibers inhibits the transmission of pain. It is also known for gate control theory in severe pain. There will be endogenous opioids that result in the activation of descending pathways of analgesic.

  • The choice of modality will solely depend upon the specific condition. Needs and goals must be met according to the rationale use of the modality and their considerations of safety. 
  • The factors that increase the impedance of the skin also include the presence of hair and cooler skin temperatures.
  • Integrity priority is given by asking the patients to find the difference between painful stimuli and light touch.
  • Placing the electrodes far from one another to travel deeper at 1 inch apart


The application is both heat and cold and is also referred to as the conductive modalities. It also utilizes the energy conducted locally and occasionally heating and cooling of various superficial tissues at the possible depth of 1cm or less. Several physiological effects are

  • Increased metabolic rate
  • Relaxation of muscle spasm
  • Increased elasticity of connective tissue
  • Pain relief through the mechanism of gate control and decrease ischemia
  • Vasodilation and increased blood flow

The stimulation can improve the inflammatory cells. The heat provides a relaxing effect on the tone of the muscle to reduce the muscle spindle. The theory offers relaxation to occur the disappearance of severe pain.

Additional Considerations

  • Check the patients every 5 mins to find cold and hot stimuli
  • No lying on hot ads or packs to exert pressure and compress the capillaries of the skin to compress the normal response of the vasodilator.
  • Burn risk is increased through the substantial amount of fat as it serves as an insulator.


It is a cold hydrocollator pack that also includes ice messages and cold spray to provide a physiological effect of cold which also includes-

  • Decreased metabolic rate
  • decreased blood flow
  • Vasoconstriction (within the first 15 – 20 minutes)
  • Relief of the muscle spasm through the gate-control mechanism
  • Reduce the nerve conduction velocity

Reduces the flow of blood and develops the metabolism to reduce the inflammatory mediators. There will be a reduction of edema formations through cold compresses. The local activity might appear to raise the stimulus and decrease the free nerve endings. There will be an increase in threshold and reduced muscle spasms.


This technology utilizes the sound energy through the pressure wave formed by the mechanical vibrations as a medium. The flow of this wave can be delivered exactly to an uninterrupted stream in a continuous mode. There will be periodic interruptions throughout like a pulse mode. The deep heating mode will be capable of increasing the temperature and enhancing healing. There will be continuous usage of the thermal effect to get the desired goal. Stimulation of inflammatory cells to release the chemical mediators and activate the fibroblasts in the area of injury. Ultrasound provides aid to the pain through the possible mechanism for the effects of analgesic. Recently the ultrasound will accelerate the rate of healing the fractures through enhancement of angiogenic, osteogenic, and chondrogenic activity.

Additional Considerations

  • The treatment of effective radiating area is done efficiently
  • Absorption of energy is used to treat the ligaments, fascia, tendons, and scar tissue.
  • Minimizing the difference between air interface and suitable coupling medium is utilized.
  • Delivery of ultrasound energy for improvement in head movement.
  • Superficial heating and cooling are efficiently used for the healing of skin damage.


 This process is stimulated emission of radiation that uses radiant electromagnetic energy. Low power laser produces a negligent effect have a significant effect on the tissue and healing of the fracture. Laser therapy can absorb the enzymes and fibroblasts in the human body. Activation of the cell function is increased through collagen deposition. Absorption of the hemoglobin is released through the increase in microcirculation. The low dosage of such physiotherapy can decrease the nerve conduction sensory effect to reduce the pain significantly.   


To learn more about various Understanding physiotherapy mortalities for pain, you must visit Om Physio Plus Nutrition in Ahmedabad. Dr. Niraj Patel is an experienced physiotherapy doctor who can treat you with all the latest facilities available. Physiotherapy must be done efficiently to reduce the pain and keep the significant side effect in mind. We recommend you visit this clinic and get treated accordingly.

Previous Next
Test Caption
Test Description goes like this