Physiotherapy for Chronic Back Pain: Best Exercises and Treatments
- Punya Bajaj
- 3 minutes ago
- 6 min read
Introduction
Are you tired of living with constant back pain? Whether from sitting long hours, injuries, or slip discs, chronic back pain affects your sleep, work, and daily life. Unlike painkillers that mask the problem, physiotherapy addresses the root cause and builds lasting solutions.
This guide covers the best physiotherapy exercises and treatments for chronic back pain relief.
Chronic back pain persists beyond 12 weeks. Unlike acute back pain (which comes suddenly and improves with rest), chronic back pain develops gradually and requires comprehensive management, including physiotherapy.
Common Causes:
Poor posture and muscle imbalance
Slip discs, bulging discs, or disc degeneration
Weak core muscles and tight hip flexors
Sedentary lifestyle and repetitive strain
Age-related degeneration and previous injuries
Stress and tension
Who Gets Chronic Back Pain?
High-Risk Groups:
Office workers and desk job professionals (8+ hours daily)
Drivers and delivery personnel
Elderly people with reduced bone density
Gym beginners and athletes using improper form
Post-pregnancy women with weakened core muscles
Manual laborers and construction workers
People with sedentary lifestyles
Early intervention prevents pain from worsening.
If you belong to these groups, physiotherapy can help you recover safely.
Common Symptoms: When to Seek Help
Constant dull ache in the lower, middle, or upper back
Sharp pain while bending, twisting, or reaching
Morning stiffness and immobility
Numbness or tingling in legs (nerve compression)
Difficulty standing for extended periods
Limited mobility and reduced range of motion
Pain radiating down the legs (may indicate sciatica)
If symptoms persist beyond 3 weeks, consult a physiotherapist immediately.
Important: Always perform exercises under certified physiotherapist guidance to ensure correct technique and prevent re-injury.
1. Pelvic Tilt Exercise
Benefits: Strengthens lower back, improves posture
Reps: 10-12 reps, 2-3 times daily
Lie on back, bend knees, tighten abs, tilt pelvis gently, hold 3-5 seconds
2. Cat-Cow Stretch
Benefits: Improves spine flexibility, reduces stiffness
Frequency: 1-2 times daily (especially morning)
Hands/knees position, alternate between arching and rounding spine with breath
3. Bird Dog Exercise
Benefits: Improves core stability, prevents recurring pain
Frequency: 2-3 times weekly
Extend opposite arm and leg, hold 2-3 seconds, 10 reps per side
4. Bridge Exercise
Benefits: Strengthens glutes and lower back, supports lumbar spine
Frequency: 2-3 times weekly
Lie on back, lift hips to form straight line, squeeze glutes, 10-12 reps
5. Quadruped Hip Extension
Benefits: Strengthens lower back extensors, improves stability
Frequency: 2-3 times weekly
Hands/knees, extend one leg parallel to ground, 10 reps per side
6. Child's Pose
Benefits: Stretches lower back, promotes healing
Frequency: Daily, especially before bed
Knees on floor, hips to heels, arms forward, hold 30-60 seconds
7. Glute Strengthening: Clamshells
Benefits: Prevents muscle imbalance, reduces lower back stress
Frequency: 3 times weekly
Side-lying, lift top knee while feet together, 15-20 reps per side
Professional Physiotherapy Treatments
Joint mobilization and soft tissue release
Myofascial release and trigger point therapy
Benefits: Immediate pain relief, improved mobility, enhanced blood flow
Releases muscle tension and tight knots
Stimulates nervous system, releases endorphins
Benefits: Rapid pain reduction, improved flexibility, faster recovery
Blocks pain signals, increases endorphin production
Safe, non-invasive, portable
IFT (Interferential Therapy):
Deeper penetration than TENS
Reduces inflammation and pain effectively
Generates heat in deep tissues
Reduces inflammation, promotes healing, especially for disc-related pain
Stimulates cellular healing without heat
Reduces inflammation, accelerates tissue repair
Thermal Therapy
Heat: For chronic stiffness and muscle tension (15-20 min, 2-3 times daily)
Cold: For acute inflammation and sharp pain (10-15 min, 3-4 times daily)
Contrast: Alternating therapy for improved circulation
Posture Correction & Ergonomic Assessment
Detailed posture analysis
Workspace ergonomic evaluation
Furniture adjustment recommendations
Workstation optimization
Benefits: Prevents recurrence, improves spinal health
Traction Therapy
Cervical Traction: Relieves neck pain and nerve compression
Lumbar Traction: Decompresses lower back, relieves sciatica
Benefits: Improved spinal alignment, reduced nerve compression
Quick Relief Strategies
Hot & Cold Therapy:
Use heat for chronic stiffness (15-20 min)
Use cold for acute inflammation (10-15 min)
Daily Stretching Routine:
Forward bend, knee-to-chest stretch
Lying spinal twist, hip flexor stretch
Cat-cow stretch (10-15 minutes daily)
Proper Sitting Posture:
Keep back straight, shoulders relaxed
Screen at eye level, elbows at 90 degrees
Feet flat, use lumbar support pillow
Stretch every 30 minutes
Avoid Long Sitting:
Stand and stretch every 30 minutes
Walk 5 minutes after each hour of sitting
Use standing desk partially
Perform spinal mobility exercises
Sleep Position & Mattress:
Firm but comfortable mattress
Sleep on side or back (avoid stomach)
Use neck-supportive pillow
Consider lumbar support pillow
Weight Management:
Excess weight stresses lower back
Healthy weight reduces pain significantly
Why Choose Our Clinic?
Experienced Team:
10 dedicated, highly trained physiotherapists
Expertise in pain management and musculoskeletal rehabilitation
Trained at leading hospitals: Fortis, Max, IVY
Advanced Equipment:
TENS and IFT machines for electrotherapy
Traction systems for disc decompression
Dry needling and cupping therapy
Specialized exercise equipment
Personalized Care:
Customized exercise plans for every condition
Safe, non-surgical treatment
Proven high success rate
Evidence-based rehabilitation protocols
Convenient Clinic Environment:
Private, heated therapy rooms
No waiting—on-time appointments
Attendant lounge and kids zone
Lift-accessible location
Location & Contact
Physiotherapy Clinic: First Floor, SCO No 48 & 49, Sector 71, Sahibzada Ajit Singh Nagar, Mohali, Punjab 160071
Near Major Hospitals:
IVY Hospital (1 km)
Max Hospital (1.5 km)
Fortis Hospital (5 km)
Multiple other specialty hospitals
Phone: +91 98769 78488
WhatsApp: +91 98759 15278
Affordable Packages
Single Session: ₹500
10-Session Package: ₹4,500 (₹450/session)
20-Session Package: ₹8,000 (₹400/session)
Custom Packages: Available upon request
Advanced Techniques We Use
Dry Needling: Rapid pain relief and muscle tension release
Cupping Therapy: Improves blood circulation, reduces inflammation
Wax Therapy: Deep heat therapy for muscle relaxation
TENS Therapy: Blocks pain signals, increases natural endorphins
Gait Training: Corrects walking patterns, prevents injuries
Manual Therapy: Joint and soft tissue mobilization
Real Success Stories
From Tibia Fracture to Confident Walking Again
After suffering a tibia fracture, walking even a few steps felt painful and scary. The fear of putting weight on the leg made recovery stressful.
That’s when they connected with our Physiotherapy Team at
They carefully reviewed the X-ray reports and created a safe, step-by-step rehabilitation plan. With guided weight-bearing exercises and gradual strengthening sessions, progress started showing week by week.
Pain reduced. Confidence improved. Walking became easier.
And the biggest relief? The latest X-ray confirmed proper bone healing and bone union.
Today, they are walking comfortably again — strong, stable, and pain-free.
👉 Expert guidance makes all the difference in fracture recovery.
Frequently Asked Questions
Is Physiotherapy Better Than Surgery?
Yes. 80-90% of back pain improves with conservative treatment. Surgery is considered only when conservative treatment fails after 6-12 weeks, or with severe nerve compression.
Can Exercises Permanently Cure Chronic Back Pain?
Yes, combined with professional physiotherapy. Maintenance is essential: continue exercises 2-3 times weekly, maintain posture, stay active, and have regular check-ups.
Can I Exercise During Acute Flare-Up?
No. Rest and ice therapy are appropriate. After 2-3 days, gentle stretches can begin. Consult your physiotherapist before resuming exercise.
Is Physiotherapy Safe for Elderly Patients?
Absolutely. Physiotherapy improves balance, strengthens muscles, reduces pain, and enhances independence for seniors.
What Should I Avoid?
Heavy lifting with poor form
Repetitive bending and twisting
Prolonged sitting without breaks
High-impact exercises in early recovery
Stomach sleeping
Stress-causing activities
When Should You Visit a Clinic?
Pain lasting more than 3 weeks
Pain spreading to legs (nerve compression/sciatica)
Numbness or tingling sensations
After injury or accident
Post-surgery rehabilitation
Loss of bladder/bowel control (medical emergency)
Unexplained weight loss with back pain
Summary: Your Path to Freedom from Chronic Back Pain
Chronic back pain doesn't have to control your life. With professional physiotherapy, targeted exercises, and lifestyle modifications, you can achieve lasting relief.
Key Takeaways:
Physiotherapy is more effective than painkillers for long-term relief
Consistent exercise is essential for recovery
Professional guidance ensures proper technique and faster results
Early intervention prevents complications
Maintenance exercises prevent recurrence
Take Action Today:
Don't wait for pain to worsen. Contact our experienced physiotherapy clinic and start your journey toward a pain-free, active life.
Book Your Consultation:
Call: +91 98769 78488
WhatsApp: +91 98759 15278
Address: SCO No 48 & 49, Sector 71, Mohali
Let us help you move better, feel better, and live better. Your recovery journey starts today.
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