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At-Home Physiotherapy Exercises to Treat Lower Back Pain

If Your WFH Set-Up Has Left You With Lower Back Pain – This Expert's Tips Are Here to Help


As millions across the globe continue to work from home in light of the current global pandemic, many have reported experiencing lower back pain due to their WFH office set-up.

We reached out to Abroo Khurshid, a senior physiotherapist at Medcare Physiotherapy & Rehabilitation Centre, who shared several tips and exercises, aimed at reducing and treating lower back pain, triggered by WFH office spaces.

Knee-to-Chest Stretch

  • Lie down on the floor on a mat or towel with your knees bent and feet flat on the floor
  • Clasp your hands around your right lower leg or behind your right knee
  • Keeping your left foot on your floor, gently pull your right leg towards your chest until you feel a slight stretch in your lower back
  • Hold your leg against your chest for 30 seconds, then release
  • Release your right leg and repeat these steps with your left leg
  • Repeat for three times for each leg

Cat-Cow Stretch

  • Get on your hands and knees on a mat or towel. This is the starting position
  • Start with the cat pose: Arch your back by pulling in your stomach and dropping your head down. You should feel a gentle stretch in both your neck and back. Hold for five to ten seconds
  • Return to your starting position
  • Start the cow pose: Lift your head and push your pelvis down, curving your back towards the floor. Hold for five to ten seconds
  • Return to the starting position
  • Repeat up to 15 to 20 times

Hamstring Stretch

Tight hamstrings can contribute to low back pain, Dr. Khurshid explains. If you have tight hamstrings, this stretch may be challenging, so be careful not to overdo it. You should feel a gentle stretch. If the stretch becomes very painful, Dr. Khurshid recommends that you stop.

  • Sit on the floor with your legs straight out in front of you
  • Loop a bath towel or belt around the bottoms of your feet at the heels
  • Gently bend forward at the hips, keeping your back straight. Bring your belly as close to your legs as you can. If this is a challenge, hold on further down your towel or belt to lengthen your reach
  • Hold for 30 seconds, relax for 30 seconds
  • Repeat up to three times

Aside from the listed stretches, Dr. Khurshid recommends taking regular breaks, ensuring that your posture is correct (click here for tips on how to ensure it is), and that you listen to your body. She adds that continuing or undertaking regular exercise will also help reduce the risk of experiencing lower back pain.

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