Simple Exercises for Back Pain (and When to See a Physiotherapist)
Did you know? Up to 80% of people in Singapore experience low back pain at some point in their lives (Health Hub, 2024).
Whether it is from sitting too long at the desk, carrying heavy loads, or recovering from an injury, back pain can affect your daily life and limit the activities you enjoy.
Besides back pain, other symptoms include:
Stiffness and soreness
Difficulty bending or straightening back
Weakness, numbness or tingling down legs
The good news is that some exercises can help relieve discomfort and strengthen your back.
But while these exercises may provide relief, it is also important to know when professional physiotherapy is needed so the pain doesn’t keep coming back.
(This content is for general educational information only and is not a substitute for professional medical advice. Always consult a qualified healthcare provider before starting any exercise.)
1. Knee-to-Chest Stretch
Lie on your back, bend one knee and gently hug it toward your chest.
Hold 30 seconds, then switch sides.
Repeat 3 times each leg.
2. Cat-Cow Stretch
Start on all fours in a kneeling position.
Arch your back upwards, then slowly dip your belly down.
Repeat 10 times.
3. Bridges
Lie on your back with knees bent.
Squeeze your buttocks and slowly lift your hips off the floor.
Hold for 3–5 seconds, then lower your hips.
Repeat 8–12 times.
When to See a Physiotherapist
If pain does not resolve despite these gentle exercises, you should book a formal consult with a healthcare professional, especially if:
Pain persists longer than 2 weeks
Numbness, tingling or pain radiates down the leg
Pain interferes with your lifestyle
When to See a Doctor
Sudden loss of bladder/bowel control
Numbness, tingling or loss of sensation over your groin or inner thighs
Sudden loss of strength over both legs
At Doorstep Rehab, we offer tailored physiotherapy delivered in the privacy of your home. No waiting or travelling required - just expert care brought directly to you. Reserve your private session today.
References
Health Hub. (2024, April 25). Low back pain. https://www.healthhub.sg/health-conditions/low-back-pain
