Lower Back Pain: When to See a Physiotherapist — and 5 Safe Exercises to Start Today

Lower back pain is the single most common reason people search for a physiotherapist in Pakistan — and also the condition with the most myths attached to it.

Let’s clear the big one first: for most back pain, bed rest makes things worse. Movement — the right movement, at the right dose — is the treatment.

When back pain needs a doctor urgently

See a doctor immediately (not a physio first) if your back pain comes with any of these:

• Loss of bladder or bowel control, or numbness around the groin
• Progressive weakness in a leg or foot (tripping, foot drop)
• Fever, unexplained weight loss, or pain that is constant even at complete rest
• A recent significant fall or accident

These are rare, but they’re the reason “just get physio” is not universal advice.

When physiotherapy is the right call

For the overwhelming majority — pain after lifting, long sitting hours, “my back goes out”, sciatica-type leg pain without red flags — physiotherapy is first-line treatment:

• Assessment finds the movements and habits driving your pain.
• Manual therapy can settle acute pain enough to get you moving.
• Graded exercise rebuilds strength and confidence — the actual long-term fix.
• Education stops the fear-avoidance cycle (“I must never bend again”) that turns 2 weeks of pain into 2 years.

If your pain has lasted more than two weeks, keeps returning, or is affecting sleep and work — book an assessment.

5 safe starter exercises

These are gentle, generally safe starting points for non-acute back pain. Stop any exercise that clearly increases your leg pain.

1. Pelvic tilts (lying) — Lie on your back, knees bent. Gently flatten your lower back into the bed, hold 5 seconds, release. 10 reps.

2. Knee-to-chest — Same position. Bring one knee toward your chest until a comfortable stretch, hold 15 seconds each side, 3 rounds.

3. Cat–camel — On hands and knees, slowly alternate between arching and rounding your back. 10 slow cycles.

4. Glute bridge — Lying with knees bent, squeeze your glutes and lift your hips until your body forms a straight line. Hold 3 seconds, lower slowly. 10 reps.

5. Walking — The most underrated back exercise. Start with 10 minutes on flat ground daily and build up.

These are starting points, not a treatment plan. A physiotherapist will progress you far beyond this — and correct the form errors you can’t see yourself.

The home-visit advantage for back pain

Back pain treatment at home has a hidden benefit: your physiotherapist sees your actual chair, desk, bed and prayer posture — the things usually driving the problem — and can fix them on the spot.

On CureVista you can browse verified orthopedic physiotherapists in Islamabad and Rawalpindi, compare fees and reviews, and book a home assessment in the app.

Download the app or explore physios in your area.