Physiowarzish
Best health exercises site

Low Back Pain Exercises or Kamar Dard Exercises 

General Exercise Guidelines

The low back pain is commonly referred as kamar dard in India and the exercises for the low back pain have been termed as kamar dard exercises. As you may be aware that exercises form the core of the back pain management strategies.

Patient awareness and education is a component of every therapeutic regime.

  •  As the patient is a participant in identifying the desired outcomes education about  potential outcomes is part of this process. 
  • Secondly  the patient needs to  know about limitations at early stage of healing so as not to become concerned that the acute symptoms will be forever disabling or so as not to “overdo” exercises and activities during the early sub-acute phase and cause exacerbation of symptoms.

What is the role of exercises in Back Pain aka Kamar dard?

The effects of exercises on back pain are many. Exercise forms the core of pain management strategy for low back pain. Lack of Activity and Exercise Actually Makes the Pain Worse and prolongs the duration of pain. Due to pain we are not able to move the body and hence if further makes the back stiff and back muscles get deconditioned. Therefore a good back pain management protocol includes the selection of movements / postures which are painless and let you exercise.

Physical activity allows diffusion of nutrients into the vertebral discs and helps it to stay healthy whereas physical inactivity deprives the injured disc of the nutrition it needs, and this can lead to further degeneration and pain.


A complete exercise program consists of stretching, strengthening, and aerobic conditioning of the back and body. All three of these exercises are important in proper healing of your body.

  • Stretching exercises help in restoring the mobility of your spine as with pain and protective spasm the spine gets stiff and thereby disturbing the natural biomechanics.
  • Strengthening exercises improve the strength of the weak muscles and make then function in a better manner also it has analgesic effects over the body.
  • Aerobic conditioning exercises are also important as aerobically fit patients have fewer episodes of low back pain, and experience less pain when an episode does occur. 
However from aspect of pain mangement gentle stretching, strengthening and posture correction exercises are prescribed. These should be performed in a pain free manner starting with the exercises that cause least or no pain. 

A simple exercise regime is given here please note that the exercises are to be done in sequence given none of these should aggravate pain. If pain aggravates with any of these exercises immediately discontinue the exercise.

 
Prone spinal extension
Prone lying
 

Prone lying

  • Begin with lying on stomach for 2 minutes and relax think about your "good times".
  • Follow this with the exercises shown below


 
Back Arch Stretch
Back Arch stretch for kamar dard
 

Back Arch Stretch for kamar dard

  • Lie face down.
  • Push up onto elbows.
  • Hold the position for 5 -10 seconds.
  • Return to start position and repeat for 8-10 times.

 
Full press up
Full press up exercise for kamar dard
 

Full press up exercise for kamar dard

  • Lie face down, elbows bent, hands beside face.
  • Push up on hands, straighten elbows, keeping hips on floor.
  • Hold the position for 5 -10 seconds.
  • Return to start position and repeat for 8-10 times.

 
Standing arch
Standing arch
 

Standing arch

  • Stand with feet shoulder distance apart.
  • Place hands on hips as shown.
  • Arch backwards hold for 2-3 seconds.
  • Return to start position and repeat for 8-10 times.

 
Unilateral knee to chest
Unilateral knee to chest
 

Unilateral knee to chest

  • Lie on back with knees bent.
  • Bring one knee to chest hold the position for 5 seconds then bring the other knee to chest hold the position for 5 seconds.
  • Return to start position repeat for 8-10 times.

 
Double knee to chest
Double knee to chest
 

Double knee to chest

  • Lie on back.
  • Bring both knees up to your chest.
  • Keep hands under knees.
  • Hold the position for 5 -10 seconds.
  • Return to start position repeat for 8-10 times.

 
Cats Pose
Cat's Pose
 

Cat's Pose

  • Position in four point kneeling, spine in neutral look down at the floor as shown as shown.
  • Gently arch back downward (lower your stomach towards the floor hollowing the back)
  • Return to neutral and repeat for 8-10 times.

 
Lumbar bridging exercise
Bridging exercise
 

Lumbar bridging exercise

  • Lie on back with knees bent.
  • Lift buttocks off floor hold for 8-10 seconds.
  • Return to start position and repeat for 8-10 times.

 
Slouch correction exercise
Slouch correction exercise
 

Slouch correction exercise

  • Sit in chair with proper posture, low back slightly arched.
  • Slowly slump low back, flattening low back.
  • Slowly return to arch position, trying to increase the arch.
  • Perform 8 to 10 repetitions.  You can do the exercise every 2 to 3 hours while sitting on your office chair. 
  • This exercise has been advocated as one of the best for correcting the slouched posture. 

 
Back Arch standing at the wall
Back Arch standing
Chin tuck in sitting to correct the sitting posture
Chin tuck in sitting
 

Back Arch standing at the wall

  • Stand facing wall.
  • Place hands on wall at shoulder height, keeping elbows straight.
  • Gently move hips forward, arching the low back hold for few seconds.
  • Return to start position and repeat.

Chin tuck in sitting to correct the sitting posture

  • Sit with back and shoulders against wall.
  • Tighten abdominal muscles, trying to pull navel up and in under ribs.
  • Do not let low back move away from wall.
  • At the same time pull shoulder blades back and perform a chin tuck.
  • Hold for few seconds and relax.
  • Repeat for 8 to 10 times.