Support Indus Hospital Cursive Text

Lower back pain is often caused by weak core muscles, prolonged sitting, or improper lifting techniques. These physical therapy exercises for back pain focus on stability and gentle strengthening:

Pelvic Tilts:
Help engage core muscles and reduce lower back stiffness.

Knee-to-Chest Stretch: Relieves tension in the lower spine

Bridging Exercise:  Strengthens the lower back and hip muscles

If you’re unsure how to perform any of these exercises, simple visual demonstrations can help guide you. Always move slowly and stop if you experience pain.

Neck pain is frequently associated with prolonged screen use, poor posture, and muscle strain. Neck physical therapy exercises at home aim to restore mobility and reduce muscle tightness:

Neck Range-of-Motion Movements: Gentle side-to-side and up-and-down motions

Chin Tucks: Improve posture and reduce forward-head strain

Shoulder Rolls: Help release tension in the neck and upper shoulders

Maintaining proper posture during daily activities can enhance the effectiveness of these exercises.

Knee pain can result from injury, arthritis, muscle imbalance, or reduced joint stability. Physical therapy exercises for knee pain at home help strengthen supporting muscles while minimising stress on the joint:

Straight Leg Raises: Strengthen thigh muscles without placing pressure on the knee

Seated Knee Extensions: Improve quadriceps strength

Hamstring Stretches: Increase flexibility and reduce knee strain

Low-impact movements are especially important for individuals recovering from injury or managing joint-related conditions.

At-home exercises can support recovery, but they are not a substitute for professional evaluation.

Physiotherapy or physical therapy consultation is recommended if:

• Pain lasts longer than a few weeks
• There is swelling, numbness, or weakness
• Everyday activities become difficult
• Pain follows an accident or fall

Early intervention can prevent minor issues from developing into long-term mobility challenges.