Physiotherapy for Back Pain: Exercises and Techniques

Back pain is a common ailment that affects a significant portion of the population at some point in their lives. At Revivo, a clinic specializing in physiotherapy and neurology, we understand the impact that back pain can have on your quality of life. Our approach to managing back pain involves a combination of exercises and physiotherapy techniques designed to relieve pain, improve mobility, and strengthen the back to prevent future episodes. Here, we’ll explore effective physiotherapy exercises and techniques for managing back pain.

Core Strengthening Exercises

A strong core is essential for supporting the lower back and reducing the risk of injury. Core strengthening exercises can help alleviate pain by stabilizing the spine and improving posture.

  • Planks: Lie face down, then lift your body off the ground with your forearms and toes, keeping your body straight. Hold this position for as long as you can maintain good form.
  • Bird-Dog: Start on your hands and knees. Extend one arm forward while extending the opposite leg back. Hold for a few seconds, then switch sides. This exercise improves balance and core stability.

Stretching Exercises

Stretching can help relieve tension in the muscles surrounding the spine, promoting flexibility and decreasing pain.

  • Cat-Cow Stretch: On your hands and knees, alternate between arching your back towards the ceiling (cat) and dipping it towards the floor (cow). This movement enhances spine flexibility.
  • Child’s Pose: From a kneeling position, sit back on your heels and stretch your arms forward on the ground, lowering your chest towards the floor. This stretch relaxes the spine, shoulders, and neck.

Mobility Exercises

Improving the spine’s mobility can alleviate pain and prevent stiffness, making daily activities easier and more comfortable.

  • Pelvic Tilts: Lie on your back with your knees bent and feet flat on the floor. Gently arch your lower back, then flatten it against the floor. This exercise strengthens the abdominal muscles and improves lumbar flexibility.
  • Lumbar Rotation Stretch: Still lying on your back with knees bent, gently roll both knees to one side, keeping your shoulders on the floor. Hold for a few seconds, then switch to the other side to promote spinal mobility and stretch the lower back muscles.

Physiotherapy Techniques

In addition to exercises, specific physiotherapy techniques can be highly effective in managing back pain.

  • Manual Therapy: Techniques such as massage, mobilization, and manipulation can help relieve pain, improve mobility, and stimulate healing.
  • Heat and Cold Therapy: Applying heat can relax muscles and increase blood flow, while cold therapy can reduce inflammation and numb pain. Your physiotherapist will advise on the most appropriate application for your condition.
  • Electrotherapy: Methods like TENS (Transcutaneous Electrical Nerve Stimulation) can provide pain relief by delivering small electrical pulses to the affected area, disrupting pain signals sent to the brain.

Tailored Treatment Plans

It’s important to note that the best approach to managing back pain is a personalized treatment plan developed by a physiotherapist. At Revivo, our team will assess your specific condition, lifestyle, and goals to create a tailored plan that includes a combination of exercises and techniques suited to your needs.


Back pain doesn’t have to be a permanent part of your life. With the right combination of physiotherapy exercises and techniques, it’s possible to relieve pain, improve mobility, and strengthen your back to prevent future pain episodes. At Revivo, we’re committed to helping our patients achieve optimal spine health through personalized, evidence-based care. If you’re struggling with back pain, contact us to learn how we can support your journey to recovery and well-being.

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