At Ortho Solutions and Knee Care Center, we emphasize the importance of structured back exercises as an integral part of physiotherapy care. These exercises are designed to strengthen the spine, improve posture, and enhance overall flexibility, helping patients recover from pain and prevent future injuries.
Our physiotherapy team guides each patient through a personalized program that focuses on both strength and stability. Commonly recommended exercises include the Cat-Cow Stretch for spinal flexibility, Pelvic Tilts to strengthen the core, Bridging Exercises to activate lumbar and gluteal muscles, and the Superman Exercise to improve posture. Additionally, Knee-to-Chest Stretches and the Bird Dog Exercise are incorporated to relieve tension and enhance balance.
At Ortho Solutions and Knee Care Center, our approach combines therapeutic exercises with postural correction, ergonomic guidance, and manual therapy techniques. With consistent practice and professional supervision, patients experience improved spinal health, mobility, and long-term pain relief.
Here’s a list of effective back exercises commonly recommended at Ortho Solutions and Knee Care Center for strengthening and rehabilitation:
Cat-Cow Stretch – Improves spinal flexibility and relieves stiffness.
Pelvic Tilt – Strengthens lower back and core muscles.
Bridge Exercise – Activates gluteal and lumbar stabilizing muscles.
Superman Exercise – Builds strength in the erector spinae and improves posture.
Bird Dog Exercise – Enhances balance, coordination, and spinal control.
Knee-to-Chest Stretch – Reduces tension in the lower back.
Child’s Pose – Promotes relaxation and spinal elongation.
Seated Forward Bend (Hamstring Stretch) – Increases flexibility of the lower back and hamstrings.
Wall Angels – Improves posture and shoulder alignment.
Partial Crunches – Strengthen abdominal muscles to support the spine.
Plank (and Side Plank Variations) – Builds core stability and endurance.
Standing Back Extension – Helps relieve stiffness from prolonged sitting.
