Top Five Sports Physiotherapy Exercises That Help You Manage Lower Back Pain

Bridges

Steps to do it:

• Lie down on your back.
• Outstretch your arms and keep them by your sides.
• Slowly lift your hips off the floor.
• Do it until the area from your head to the knees is in a straight line.
• Hold the position for 10 seconds.
• Return to the original position.

Lumbar rotation stretch

Steps to do it:

• Lie on your back. Straighten your legs.
• Put your left foot just above the right knee.
• Pul the left knee in such a way that your lower back rotates to the right.
• Your lower back and buttocks may lift off the mat but not your upper body.
• Hold the position for 30 seconds.
• Repeat thrice.

Toe-touches

Steps to do it:

• Stand up straight.
• Lift your arms and stretch them overheard.
• Bend slightly backward. Stop when you feel a little push in the lower back.
• Slowly bend down to touch your toes.
• Repeat ten times.

Side twists

Steps to do it:

• Lie on your back.
• Outstretch your arms and keep them by your side.
• Bend your knees to one side.
• Bend the upper body in the opposite direction.
• Repeat with the other side.

Child’s pose

Steps to do it:

• Kneel and sit on your knees.
• Make sure your toes are touching & knee separated.
• Keep your hips on your heels and lean forward.
• Extend your arms forward as much as you can.
• Try to rest your head on the floor.
• Hold the position for 10 seconds.