Top 5 Physiotherapy Exercises for Pain Relief

Are you experiencing discomfort or pain in your body? Physiotherapy exercises can be an effective way to relieve pain and improve your mobility. These exercises are simple, safe, and can be done at home with minimal equipment. Below are the top 5 physiotherapy exercises that can help you on your pain relief journey.

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1. Cat-Cow Stretch

The Cat-Cow stretch is a gentle exercise that helps increase flexibility in your spine and improve posture.

How to do Cat-Cow

Start on hands and knees: Place wrists under shoulders and knees under hips.
Cow position (arch): Inhale and lift your tailbone and chest toward the ceiling, dropping your belly toward the floor. Keep eyes looking up.
Cat position (round): Exhale and tuck your chin toward your chest, rounding your back up toward the ceiling as you draw your belly in.
Repeat: Continue smoothly alternating between arching and rounding for 5–10 repetitions, moving with your breath.

Benefits of Cat-Cow Stretch

Releases back tension: Helps relieve stress and pain in the lower back, neck and upper back.
Improves flexibility: Increases mobility of the spine, hips, shoulders and neck.
Supports spine health: Activates and strengthens spinal muscles and improves circulation along the back.

2. Glute Bridge

This exercise targets your lower back and glute muscles, reducing pain in the lower back and strengthening core stability.

How to do Glute Bridge

Lie on your back: Bend your knees about 90° and place your feet flat on the floor at hip/shoulder width. Hands can rest by your sides or on your abdomen.
Engage core: Take a deep breath and lightly tighten your abdominal muscles.
Lift hips: Press through your heels and lift your hips toward the ceiling until your thighs line up with your torso. You should feel a gentle stretch in your hip flexors.
Hold and lower: Pause for 1–2 seconds at the top (feel your glutes and hamstrings contract), then slowly lower your hips back to the floor. Reset and repeat 10–15 times. (Modify by raising heels on a step or squeezing a ball between knees if desired.)

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Benefits of Glute Bridge

Strengthens the posterior chain: Builds strength in the glutes, hamstrings and lower back (spinal erectors) for better posture and support.
Eases back and knee pain: By activating glutes and core, bridges reduce strain on the lumbar spine and knees, helping relieve pain.
Counteracts sitting: Stretches tight hip flexors and strengthens weak glutes caused by prolonged sitting.
Improves balance and mobility: Enhances core stability and leg strength, which supports everyday activities and reduces injury risk.

3. Shoulder Blade Squeeze

This exercise helps relieve tension and pain in the upper back and shoulders, often caused by poor posture.

How to do Shoulder Blade Squeeze

Sit or stand tall: Keep your back straight, chest up, and shoulders relaxed (not shrugged). Arms should hang naturally at your sides.
Squeeze shoulder blades: Gently pull your shoulder blades down and together as if pinching a pencil between them. Do not lift your shoulders; keep them relaxed.
Hold and release: Hold the squeeze for about 5–6 seconds, then relax. Repeat 8–12 times.

Benefits of Shoulder Blade Squeeze

Strengthens upper back: Activates the rhomboids and middle back muscles that draw the shoulder blades together.
Improves posture: Helps correct rounded shoulders and stabilizes the shoulder girdle, which can alleviate discomfort during daily tasks.
Reduces neck/shoulder strain: By improving alignment, it decreases tension across the shoulders and upper neck, lowering risk of muscle strain and impingement.

4. Knee-to-Chest Stretch

The Knee-to-Chest stretch targets the lower back and hips, relieving tension and pain in these areas.

How to do Knee-to-Chest Stretch

Lie on your back: Bend both knees with feet flat on the floor.
Pull one knee up: Using both hands, draw your right knee toward your chest. Clasp hands under the knee or around the shin, keeping the left leg bent or straight on the floor.
Hold the stretch: Gently pull until you feel a mild stretch in your lower back and hip. Hold for 30–60 seconds. Breathe normally and keep your back relaxed on the floor.
Switch sides: Lower the right leg and repeat with your left leg. Aim for 2–3 stretches per leg per session. (To increase stretch, you can pull both knees to your chest together for 15–20 seconds.)

Benefits of Knee-to-Chest Stretch

Relieves lower back pain: Lengthens the lumbar spine and gluteal muscles to ease back tension.
Improves hip mobility: Gently stretches hip flexors, glutes and hamstrings, which can reduce stiffness from long periods of sitting or activity.
Easy and safe: A simple self-stretch that can be done anywhere (bed, couch or floor) to quickly alleviate back discomfort.

5. Child’s Pose

Child’s Pose is a restorative yoga position that stretches your lower back, hips, and thighs, providing relief from pain and stress.

How to do Child’s Pose

Start kneeling: Kneel on the floor with your knees together or slightly apart. Sit back so your buttocks rest on your heels.
Lean forward: Hinge at your hips and lower your torso toward your knees. Rest your forehead on the floor or a prop in front of you.
Position your arms: Stretch your arms forward with palms on the floor, or let them rest alongside your body with palms facing up. Keep your chest relaxed.
Breathe deeply: Take slow, deep breaths and hold the position for 30 seconds to 1 minute (or longer) as tolerated. Feel a gentle stretch along your back and hips.

Benefits of Child’s Pose

Spine and hip stretch: Lengthens and decompresses the lumbar spine, hips and thighs, easing lower back and gluteal tightness.
Relaxes the body: Promotes a calm, restorative stretch that helps relieve back pain and neck tension.
Stress relief: Encourages deep breathing and relaxation, which can reduce muscle tension and overall stress.

How Often Should You Do These Exercises?

For best results, aim to perform these exercises 3-4 times per week. Listen to your body, and don’t push yourself too hard, especially if you're new to these movements. Over time, you should notice a decrease in pain and an improvement in flexibility and strength.

When to Consult a Physiotherapist

While these exercises can be highly effective for pain relief, it's important to consult with a physiotherapist if you're dealing with chronic pain or a specific injury. A professional can tailor a treatment plan to your needs and guide you through safe and effective exercises.

FAQs: Common Questions About Exercises

Q1: How often should I perform these exercises?

Ans:- Aim for at least 3-4 times a week, but daily practice can offer better results.

Q2: Can I do these exercises if I'm experiencing pain?

Ans:- Mild discomfort is normal, but if you experience sharp or severe pain, stop immediately and consult a physiotherapist.

Q3: Do I need any equipment?

Ans:- No, these exercises use body weight and simple movements, making them suitable for home practice.

Q4: How long before I see improvements?

Ans:- Many individuals notice relief within a few weeks, but it varies depending on the individual's condition and consistency.

Top 5 Physiotherapy Exercises for Pain Relief : MystPhysio