Chronic lower back pain affects 80% of adults at some point in their lives, making it the leading cause of disability worldwide. Yet most people don't know that simple exercises and proper treatment can provide lasting relief without surgery or heavy medication.
At Revive Physiotherapy Clinic in Lahore, we see patients every day who have tried everything—pain pills, bed rest, heat pads—but nothing seems to work long-term. The secret isn't just treating the pain; it's fixing the root cause.
Why Does Lower Back Pain Keep Coming Back?
Most lower back pain isn't actually caused by your back—it's caused by weak core muscles, tight hip flexors, and poor posture. When you sit for hours (which most of us do), your hip flexors shorten and pull your pelvis forward, compressing your lower spine.
This creates a vicious cycle: pain → rest → weak muscles → more pain. To break this cycle, we need to strengthen the right muscles and release the tight ones.
7 Best Exercises for Lower Back Pain Relief
1. Cat-Cow Stretch (10 repetitions)
Get on hands and knees. Arch your back up like a cat, then dip it down like a cow. This mobilizes your entire spine and relieves tension.
2. Bird Dog Exercise (10 each side)
From hands and knees, extend opposite arm and leg. This strengthens your core stabilizers without straining your back.
3. Glute Bridges (15 repetitions)
Lie on your back with knees bent. Lift your hips up, squeezing your glutes. Strong glutes take pressure off your lower back.
4. Child's Pose (Hold 30 seconds)
Sit back on your heels with arms extended forward. This gently stretches your lower back and hips.
5. Pelvic Tilts (15 repetitions)
Lie on your back and gently rock your pelvis, flattening your lower back against the floor. This activates deep core muscles.
6. Knee-to-Chest Stretch (30 seconds each leg)
Lie on your back and pull one knee toward your chest. This releases tension in your lower back and hips.
7. Wall Sits (Hold 20-30 seconds)
Slide down a wall until your knees are at 90 degrees. This strengthens legs and core, taking load off your spine.
How Hijama (Cupping Therapy) Helps Back Pain
While exercises fix the mechanics, Hijama therapy addresses the inflammation and poor circulation that make pain chronic. Cupping therapy on the lower back:
- Increases blood flow to tight, painful muscles
- Removes metabolic waste and toxins causing inflammation
- Triggers natural pain-relieving endorphins
- Provides immediate relief from muscle spasms
"Many of our patients experience 50-70% pain reduction after combining physiotherapy exercises with just one Hijama session."
When to See a Physiotherapist
You should book a consultation if you experience:
- Pain lasting more than 2 weeks despite home exercises
- Pain that radiates down your legs (sciatica)
- Numbness or tingling in legs or feet
- Weakness when walking or standing
- Pain after an injury or accident
At Revive, we don't just treat symptoms—we identify and correct the root cause through personalized treatment plans combining manual therapy, specific exercises, and when appropriate, traditional Hijama therapy.
