What patients and caregivers need to know about
Lower Back Pain? 10 Home Fixes That May Actually Work
You know the drill — wake up and your back’s like, “Not today, chief.”
Can’t tie your shoes. Can’t lift a grocery bag. Even rolling over in bed feels like a mission.
Last Diwali, I sat on the floor playing cards for three straight days. Day four? Couldn’t stand up without calling my mom for help.
You’re not alone — 8 out of 10 people experience lower back pain, yet few talk about the real fix.
You don’t need a gym membership, endless pills, or an expensive roller.
Just 10 minutes, your floor, and a few expert-approved back pain exercises that actually work.
These moves not only offer lower back pain relief but also help with chronic back pain treatment, morning stiffness relief, and posture correction — all from the comfort of home.
1. Cat-Cow (Morning Stiffness? Gone!)
How: On all fours (hands and knees). Inhale — drop belly, look up. Exhale — round your spine like an angry cat. Do 8 slow reps.
Why: One of the best spine alignment exercises, this move unlocks every joint in your back and improves mobility. Try it before coffee — no more crackling bones when you stand.
Best for: Morning stiffness, chronic back pain relief.
2. Child’s Pose (Give Your Back a Break)
How: Kneel, sit on heels, fold forward, forehead on floor. Arms stretched out. Hold for 30–60 sec.
Why: Relieves tension in your lower back, hips, and thighs.
Can’t reach? Use a pillow for support — no shame, only relief.
Perfect posture correction exercise after a long day.
3. Knee-to-Chest (Desk Job Damage Control)
How: Lie flat. Hug one knee to your chest for 20 sec. Switch sides. 2 rounds each.
Why: Loosens tight lower back muscles from prolonged sitting — great for those people with desk jobs or students who need back stretches.
Do it mid-meeting (camera off, of course).
4. Pelvic Press (Wake Up Your Core)
How: Lie down, knees bent. Pull belly in and press lower back into the floor. Hold 5 sec. Repeat 12–15 times.
Why: Builds core strengthening for the back and stabilises your spine.
Imagine squishing a grape under your back — that’s your cue.
5. Glute Bridge (Unload the Back)
How: Feet flat, lift hips, squeeze glutes, lower slowly. 10 reps.
Why: Strong glutes mean less load on your spine — a key move in glute strengthening for back pain.
Pretend there’s a ₹100 note between your cheeks. Don’t drop it.
6. Bird-Dog (Stay Balanced)
How: On all fours, extend one arm forward and opposite leg back. Hold 5 sec. 8 reps per side.
Why: Enhances stability and strengthens your back and core — essential for chronic back pain treatment and balance.
Focus on one spot on the floor to stay steady.
7. Seated Leg Pull (Tight Thighs? Not Anymore)
How: Sit, stretch one leg, lean forward. Hold 20 sec per leg.
Why: Tight hamstrings pull on your lower back — try this as a hamstring stretch for back pain.
Use a towel around your foot if needed.
8. Sphinx Pose (Fix the Laptop Hunch)
How: Lie on your stomach, forearms flat, lift your chest gently. Hold 15–20 sec.
Why: Strengthens back muscles that fight poor posture — an excellent exercise for lower back pain and tech-neck prevention.
Breathe into your chest — feel the tension melt away.
9. Lying Twist (Wring Out Stress)
How: Lie back, pull one knee across your body. Hold 20 sec per side.
Why: Relieves spinal tension, boosts flexibility, and aids in lower back pain relief after long drives or travel.
10. Wall Angels (Posture Fix 101)
How: Back to wall, arms bent, slide them up and down. 10 reps.
Why: Opens tight shoulders and improves spinal alignment — one of the simplest posture correction exercises.
Do it while waiting for your tea — multitasking done right.
So, Is This Enough?
Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.
These home fixes treat symptoms. The real solution lies in structural correction — aligning your spine, posture, and core for long-term healing.
At EEZ Align, we go beyond home remedies for back pain.
Our experts combine holistic physiotherapy, state-of-the-art technology, and scientific structural correction to rebuild balance and posture from the inside out.
Because when your spine is aligned, your life moves freely.
Ready to Heal the Root Cause?
Visit EEZ Align – Holistic Center for Structural Correction, Gurgaon https://eezalign.in
WhatsApp: +91 99101 08464
17+ Years Expertise | 10,000+ Pain-Free Patients | Led by Dr. Isha Sehdev
Get a Symmetry Check at EEZ Align — see visible results in just 4–6 visits.
