Free Exercise Guide

10-Minute Back Pain Relief
You Can Do at Home

5 clinically-backed exercises, zero equipment needed. Feel the difference from your very first session.

🕐
10 Minutes
🏠
At Home
✅
No Equipment
🌿
Ayurvedic Care

Why This Guide Exists

Most Back Pain is Treatable — at Home

Back pain affects nearly 80% of people at some point in their lives. The good news? Most cases respond remarkably well to simple, consistent movement — no heavy equipment, no gym membership required.

💡 These 5 exercises were selected by our physiotherapy team to target the most common causes of lower and upper back pain — tight hip flexors, weak core muscles, and poor spinal mobility.

Do them every morning for 7 days. If you feel relief but want faster, deeper results, our home physiotherapy sessions are designed to accelerate your recovery — right from your home.

The Routine

5 Exercises · 10 Minutes · Daily

Cat-Cow Stretch demonstration
01
2 MINUTES

Cat-Cow Stretch

Gently mobilises the entire spine, reducing morning stiffness and improving flexibility.

  • 1 Start on hands and knees, wrists under shoulders, knees under hips
  • 2 Inhale — drop belly, lift chest and tailbone (Cow)
  • 3 Exhale — round spine toward ceiling, tuck chin and pelvis (Cat)
  • 4 Repeat 10 slow cycles, breathing deeply
⚠️ Move slowly and mindfully. Never force the stretch.

STEP BY STEP GUIDE

Step by step guide
Knee-to-Chest Pull demonstration
02
2 MINUTES

Knee-to-Chest Pull

Releases tension in the lower back and stretches the glutes and hip extensors.

  • 1 Lie flat on your back on a firm surface
  • 2 Pull one knee gently to your chest with both hands
  • 3 Hold 20–30 seconds, feeling the lower back release
  • 4 Switch legs. Repeat 3 times each side
⚠️ Keep the opposite leg relaxed and flat on the floor.

STEP BY STEP GUIDE

Step by step guide
Child's Pose demonstration
03
2 MINUTES

Child's Pose

A restorative pose that decompresses the spine and soothes the nervous system.

  • 1 Kneel on the floor, sit back on your heels
  • 2 Slowly fold forward, reaching arms long in front
  • 3 Rest your forehead on the floor or a folded towel
  • 4 Breathe deeply for 60–90 seconds
⚠️ If knees hurt, place a rolled towel behind them for support.

STEP BY STEP GUIDE

Step by step guide
Glute Bridge demonstration
04
2 MINUTES

Glute Bridge

Activates and strengthens the glutes and lower back muscles — key stabilisers of the spine.

  • 1 Lie on your back, knees bent, feet flat on floor hip-width apart
  • 2 Press through your heels, lift hips until body forms a straight line
  • 3 Squeeze glutes at the top. Hold 2 seconds
  • 4 Lower slowly. Do 12–15 reps
⚠️ Don't arch your lower back at the top. Keep your core engaged.

STEP BY STEP GUIDE

Step by step guide
Seated Spinal Twist demonstration
05
2 MINUTES

Seated Spinal Twist

Improves thoracic mobility, releases spinal compression, and resets posture.

  • 1 Sit on a chair or floor with spine tall
  • 2 Inhale to lengthen spine; exhale to rotate right
  • 3 Place left hand on right knee for gentle assist
  • 4 Hold 20–30 sec. Return to centre. Repeat left
⚠️ Rotate from the mid-back, not the neck. Keep hips facing forward.

STEP BY STEP GUIDE

Step by step guide

Your 10-Minute Daily Plan

Cat-Cow
2 min
Knee Pull
2 min
Child Pose
2 min
Bridge
2 min
Twist
2 min
Mon
✓
Tue
✓
Wed
✓
Thu
✓
Fri
✓
Sat
✓
Sun
✓

Tick each day you complete your 10-minute routine 🎯

Ready for Faster Results?

Get Professional Treatment
Delivered to Your Home

These exercises are a great start. But for chronic pain, herniated discs, or stubborn tension — our certified physiotherapists come to you.

+91 93427 05088
therapyathome.in · Theni & Coimbatore