Quick Answer
The best exercises for lower back pain (kamar dard ki exercises) include the pelvic tilt, bird-dog, glute bridge, knee-to-chest stretch and cat-cow. Done regularly and pain-free, they relieve stiffness, strengthen the core and improve mobility. Combine gentle mobility work with progressive strengthening for lasting relief and fewer flare-ups.
Exercise is one of the most effective treatments for lower back pain — more effective than rest for most people. The goal is to restore movement and build the strength and endurance that protect your spine. Move within comfort and progress gradually.
Mobility exercises
Gentle movement relieves stiffness and eases pain.
- Cat-cow: slowly arch and round the back
- Knee-to-chest: gently draw each knee toward the chest
- Pelvic tilts: gently flatten and arch the lower back
Strengthening exercises
Strengthening builds the support your spine needs.
- Glute bridge: lift the hips, squeezing the glutes
- Bird-dog: extend opposite arm and leg, keeping the trunk still
- Dead bug: controlled opposite arm and leg lowering
How to progress safely
Start with 1–2 sets of gentle repetitions daily. Increase gradually as you get stronger. Mild muscle fatigue is fine; sharp or worsening pain is a signal to ease off. If pain persists or radiates into the leg, book an assessment for a tailored programme.
Key Takeaways
- Exercise beats rest for most lower back pain.
- Combine mobility with progressive strengthening.
- Move within comfort and progress gradually.
- Leg symptoms need professional assessment.
Frequently Asked Questions
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Medical disclaimer: This article is for general education and is not a substitute for personalized medical advice, diagnosis or treatment. Always consult a qualified physiotherapist or healthcare professional about your specific condition.
