Is there any method of back pain physiotherapy at home?

Yes, I personally reduced my lower back pain a lot with simple physiotherapy exercises at home. I started doing pelvic tilts, cat-cow stretches, child’s pose, and gentle hamstring stretches daily for 15–20 minutes. I also improved my sitting posture, used lumbar support, and avoided long hours without movement. Walking regularly and strengthening my core muscles helped more than I expected. The key is consistency and not overdoing exercises during pain flare-ups. If the pain is severe or radiates to the legs, consulting a physiotherapist is important.