10 Physiotherapy Exercises to Help You Get Rid of Back Pain At Home

How Can I Do Physiotherapy For Back Pain At Home?

Back discomfort can turn a pleasant day into a miserable one. While it’s not uncommon, you should watch your back pain to make sure it doesn’t worsen. Previously, it was common practice to rest until the injury healed. Still, thanks to advances in physiotherapy and other important disciplines of medicine, it is now recommended that you continue with your normal routine, including exercise.

Although you may require professional assistance if you have severe back pain, you can receive physiotherapy at home if your pain and symptoms are minor. You might seek the help of a trained and qualified and best physiotherapist Dubai who can provide a daily workout plan. It will assist in relieving the pain, but it may also help prevent it from returning.

In this section, you’ll learn about particular physiotherapy exercises for back pain relief that you may do at home. Make sure you don’t overdo these exercises and only practice them under the supervision of a professional.

10 Home Physiotherapy Exercises to Relieve Back Pain

Speak with an expert physio Dubai to accurately diagnose your back pain condition before beginning any type of physical activity. Once you’ve received a proper diagnosis, it’s critical to do the right workouts. Warm-up and cool-down exercises are as vital as any other day.

Let’s look at some exercises you may do at home every day to help mobilize your back, strengthen your back muscles and core, and improve your posture.

The Leg Roll

The leg roll is a fantastic warm-up exercise that requires you to lie down on your back with your knees bent and your feet flat on the ground. Move your knees as far down as possible without creating further pain. You should be able to do this exercise for at least one minute.

The Pelvic Tilt

The pelvic tilt exercise helps to strengthen the muscles in your lower back. You must lie on your back with your knees bent and your feet hip-width apart and firm on the ground. Maintain a calm upper body while softly flattening your lower back and contracting your stomach muscles. Return to the initial position by tilting your pelvis towards your heels until an arch forms in your lower back, holding it there for 2-3 seconds, and then returning to the starting position. This exercise can be repeated 10 times or directed by your physiotherapist.

The Knee-to-Chest Exercise  

Stretch your back, hips, and pelvis with this exercise program. You must lie on your back and bring one leg up to your chest at a time, holding it there for about two seconds. Carry on with the opposite knee in the same manner. It’s critical to breathe properly during your workout. This exercise should be repeated at least five times or as directed by your physiotherapist Dubai.

The Viaduct

If you complete the shoulder bridge correctly, it will help strengthen your lower back and spine. You must lie down on your back with your arms by your sides and your knees bent. Press your stomach muscles, flatten your back, squeeze your glutes or bottom, and rise off the ground softly to form an arch. Stay in that position for at least 2-3 seconds, or as instructed, before slowly returning to your original position. This routine can be repeated at least five times or as prescribed by the doctor.

The Cow or the Cat

You must be on all fours to complete this fitness program. Maintain a straight line between your shoulders and your hips by keeping your hands beneath your shoulders and your knees in line with your hips. Then, while breathing slowly, circle your back. Return to your starting position and perform the practice at least five times more or as directed by your physical therapist.

The Bird Dog

This exercise program requires you to be on all fours once more. Maintain a straight line between your shoulders and hips with your hands and knees. Inhale deeply and stretch one leg and the opposite arm in front of your spine for 4-5 seconds. Rep with a different leg and arm each time.

Stretching the Back

Kneel on all fours with your spine in a neutral position in this position. Hold the position for 20-30 seconds, with your backside towards your heels and your arms spread out front. Make sure your physiotherapist approves this exercise routine beforehand.

The Leg Stretch

Lie down on your back, feet straight. Then, while maintaining your other leg straight, elevate your right foot and gradually bring it towards your chest until you feel a stretch in your hamstrings. Carry on with the opposite leg in the same manner.

The Touch of the Toes

Stand tall with your arms extended overhead, then slowly lean forward to touch your toes. At least ten times, softly repeat this.

The Child’s Pose

Kneel and sit on your heels with your arms extended in front in the child’s position, which is a simple exercise to complete. After that, place your head on the floor and hold it there for 10-20 seconds.


In addition to relieving your back pain, all of these exercises help you improve your posture and strengthen your muscles so that you don’t have to deal with it again in the future. However, seeking sufficient guidance from your physiotherapist before performing any exercises at home is essential. Because back pain varies from person to person, an accurate diagnosis and examination are required in every situation.

As a result, you’ll need to locate a facility that offers a full range of physiotherapy services. It’s even better to discover a provider that offers physiotherapy Dubai in your house. How? There is a slew of advantages to using physiotherapy services, including convenience and cost savings on both travel time and money.

Back pain recovery, like any other condition, necessitates expert counsel and treatment. Royal Premiere Healthcare is a doctor on call service, providing a variety of physiotherapy treatments in the comfort of your own home in Dubai. Highly qualified physiotherapists provide physical therapy at home for rehabilitation from surgeries, disabilities, strokes, injuries, weakness, and disorders. So, if you’re looking for Physiotherapy-at-Home services in Dubai, call +971 50 357 1916 or send us an email at