{"id":5732,"date":"2026-01-26T10:44:36","date_gmt":"2026-01-26T10:44:36","guid":{"rendered":"https:\/\/integrativa.pt\/?p=5732"},"modified":"2026-04-13T11:30:48","modified_gmt":"2026-04-13T11:30:48","slug":"lower-back-pain-these-5-simple-exercises-can-relieve","status":"publish","type":"post","link":"https:\/\/integrativa.pt\/en\/dor-lombar-estes-5-exercicios-simples-podem-aliviar\/","title":{"rendered":"Lower back pain? These 5 simple exercises can relieve it"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><div class=\"vc_row wpb_row vc_row-fluid\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\">\n\t<div class=\"wpb_text_column wpb_content_element\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<p>Low back pain is one of the most common musculoskeletal complaints in the adult population and one of the main causes of functional disability worldwide. Recent studies show that regular physical activity, combined with specific exercise programmes, is one of the most effective strategies for reducing pain, improving spinal functionality and preventing recurrent episodes, especially when compared to prolonged rest or inactivity.<\/p>\n<p>Physiotherapy exercises performed at home, provided they are carried out correctly, gradually, and without sharp pain, can help to relieve lower back pain and to:<\/p>\n<ul>\n<li>Reduce muscle tension;<\/li>\n<li>Increase the range of movement of the lumbar spine;<\/li>\n<li>Improve posture and daily functionality;<\/li>\n<li>Reduce the recurrence of painful episodes.<\/li>\n<\/ul>\n<h3>5 simple exercises to relieve lower back pain<\/h3>\n<p>Regular practice of appropriate therapeutic exercises helps to relieve lower back pain, improve spinal mobility and prevent recurrent episodes.<\/p>\n\n\t\t<\/div>\n\t<\/div>\n<\/div><\/div><\/div><\/div><div class=\"vc_row wpb_row vc_row-fluid vc_custom_1769105935561\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner vc_custom_1769113731658\"><div class=\"wpb_wrapper\">\n\t<div class=\"wpb_text_column wpb_content_element\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<h4><span style=\"font-family: 'Arial',sans-serif;\">1. Pelvic retroversion in supine position<\/span><\/h4>\n\n\t\t<\/div>\n\t<\/div>\n<\/div><\/div><\/div><div class=\"wpb_column vc_column_container vc_col-sm-6\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\">\n\t<div  class=\"wpb_single_image wpb_content_element vc_align_right\">\n\t\t\n\t\t<figure class=\"wpb_wrapper vc_figure\">\n\t\t\t<div class=\"vc_single_image-wrapper   vc_box_border_grey\"><img decoding=\"async\" class=\"vc_single_image-img\" src=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2026\/01\/4a822a97-e7c5-41ac-8be4-9278a089885b-600x400.avif\" width=\"600\" height=\"400\" alt=\"Exercise for low back pain\" title=\"Exercise for low back pain\" loading=\"lazy\"  data-dt-location=\"https:\/\/integrativa.pt\/en\/4a822a97-e7c5-41ac-8be4-9278a089885b\/\" \/><\/div>\n\t\t<\/figure>\n\t<\/div>\n<\/div><\/div><\/div><div class=\"wpb_column vc_column_container vc_col-sm-6\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\">\n\t<div class=\"wpb_text_column wpb_content_element\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<ul>\n<li><strong>Objective:<\/strong> Activate the abdominal muscles and relax the lower back.<\/li>\n<li><strong>Guidance:<\/strong> Lie on your back with your knees bent and your feet flat on the floor. Contract your abdominal muscles, pressing your lower back against the floor. Hold the position for 5 seconds and relax<\/li>\n<li><strong>Repetitions: <\/strong>10 to 15 times<\/li>\n<\/ul>\n\n\t\t<\/div>\n\t<\/div>\n<\/div><\/div><\/div><\/div><div class=\"vc_row wpb_row vc_row-fluid vc_custom_1769113666756\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner vc_custom_1769113722256\"><div class=\"wpb_wrapper\">\n\t<div class=\"wpb_text_column wpb_content_element\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<h4><span style=\"font-family: 'Arial',sans-serif;\">2. Bilateral hip and knee flexion in supine position<\/span><\/h4>\n\n\t\t<\/div>\n\t<\/div>\n<\/div><\/div><\/div><div class=\"wpb_column vc_column_container vc_col-sm-6\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\">\n\t<div  class=\"wpb_single_image wpb_content_element vc_align_right\">\n\t\t\n\t\t<figure class=\"wpb_wrapper vc_figure\">\n\t\t\t<div class=\"vc_single_image-wrapper   vc_box_border_grey\"><img decoding=\"async\" class=\"vc_single_image-img\" src=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2026\/01\/d263f77a-1b62-4a84-be89-eef5e77b50c9-600x400.avif\" width=\"600\" height=\"400\" alt=\"Exercise for low back pain\" title=\"Exercise for low back pain\" loading=\"lazy\"  data-dt-location=\"https:\/\/integrativa.pt\/en\/d263f77a-1b62-4a84-be89-eef5e77b50c9\/\" \/><\/div>\n\t\t<\/figure>\n\t<\/div>\n<\/div><\/div><\/div><div class=\"wpb_column vc_column_container vc_col-sm-6\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\">\n\t<div class=\"wpb_text_column wpb_content_element\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<ul>\n<li><strong>Objective:<\/strong> Reduce strain on the lumbar spine.<\/li>\n<li><strong>Guidance: <\/strong>Lie on your back and bring both knees towards your chest. Hold the position for 20 to 30 seconds.<\/li>\n<li><strong>Repetitions:<\/strong> 2 to 3 times<\/li>\n<\/ul>\n\n\t\t<\/div>\n\t<\/div>\n<\/div><\/div><\/div><\/div><div class=\"vc_row wpb_row vc_row-fluid vc_custom_1769113671323\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner vc_custom_1769113746322\"><div class=\"wpb_wrapper\">\n\t<div class=\"wpb_text_column wpb_content_element\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<h4><span style=\"font-family: 'Arial',sans-serif;\">3. Lumbar rotation in supine position<\/span><\/h4>\n\n\t\t<\/div>\n\t<\/div>\n<\/div><\/div><\/div><div class=\"wpb_column vc_column_container vc_col-sm-6\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\">\n\t<div  class=\"wpb_single_image wpb_content_element vc_align_right\">\n\t\t\n\t\t<figure class=\"wpb_wrapper vc_figure\">\n\t\t\t<div class=\"vc_single_image-wrapper   vc_box_border_grey\"><img decoding=\"async\" class=\"vc_single_image-img\" src=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2026\/01\/Exercicios-dor-lombar-lisboa-fisioterapia-2-600x400.avif\" width=\"600\" height=\"400\" alt=\"Low back pain exercises lisbon physiotherapy (2)\" title=\"Low back pain exercises lisbon physiotherapy (2)\" loading=\"lazy\"  data-dt-location=\"https:\/\/integrativa.pt\/en\/exercicios-dor-lombar-lisboa-fisioterapia-2\/\" \/><\/div>\n\t\t<\/figure>\n\t<\/div>\n<\/div><\/div><\/div><div class=\"wpb_column vc_column_container vc_col-sm-6\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\">\n\t<div class=\"wpb_text_column wpb_content_element\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<ul>\n<li><strong>Objective:<\/strong> Mobilise and relax the lumbar region.<\/li>\n<li><strong>Guidance: <\/strong>Lie on your back with your arms open and knees bent, feet flat on the floor. Slowly rotate your knees to one side, return to the starting position and then to the opposite side.<\/li>\n<li><strong>Repetitions:<\/strong> 10 times for each side<\/li>\n<\/ul>\n\n\t\t<\/div>\n\t<\/div>\n<\/div><\/div><\/div><\/div><div class=\"vc_row wpb_row vc_row-fluid vc_custom_1769113676142\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner vc_custom_1769113754400\"><div class=\"wpb_wrapper\">\n\t<div class=\"wpb_text_column wpb_content_element\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<h4><span style=\"font-family: 'Arial',sans-serif;\">4. Gluteal and piriformis stretching in supine position<\/span><\/h4>\n\n\t\t<\/div>\n\t<\/div>\n<\/div><\/div><\/div><div class=\"wpb_column vc_column_container vc_col-sm-6\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\">\n\t<div  class=\"wpb_single_image wpb_content_element vc_align_right\">\n\t\t\n\t\t<figure class=\"wpb_wrapper vc_figure\">\n\t\t\t<div class=\"vc_single_image-wrapper   vc_box_border_grey\"><img decoding=\"async\" class=\"vc_single_image-img\" src=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2026\/01\/0f50fcd6-b3b1-4b2e-ada9-9bd718766a45-600x400.avif\" width=\"600\" height=\"400\" alt=\"Exercise for low back pain\" title=\"Exercise for low back pain\" loading=\"lazy\"  data-dt-location=\"https:\/\/integrativa.pt\/en\/0f50fcd6-b3b1-4b2e-ada9-9bd718766a45\/\" \/><\/div>\n\t\t<\/figure>\n\t<\/div>\n<\/div><\/div><\/div><div class=\"wpb_column vc_column_container vc_col-sm-6\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\">\n\t<div class=\"wpb_text_column wpb_content_element\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<ul>\n<li><strong>Objective:<\/strong> Reduce tension in the gluteal muscles, which are often associated with lower back pain.<\/li>\n<li><strong>Guidance: <\/strong>Lie on your back and place one ankle on the contralateral knee. Bring the supporting leg towards your chest. Hold the position for 20 to 30 seconds. Repeat the sequence with the opposite side.<\/li>\n<li><strong>Repetitions:<\/strong> 2 times for each side<\/li>\n<\/ul>\n\n\t\t<\/div>\n\t<\/div>\n<\/div><\/div><\/div><\/div><div class=\"vc_row wpb_row vc_row-fluid vc_custom_1769113681387\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner vc_custom_1769113763124\"><div class=\"wpb_wrapper\">\n\t<div class=\"wpb_text_column wpb_content_element\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<h4>5. Mobilisation of the spine in flexion and extension on all fours (<em>Cat-Cow<\/em>)<\/h4>\n\n\t\t<\/div>\n\t<\/div>\n<\/div><\/div><\/div><div class=\"wpb_column vc_column_container vc_col-sm-6\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\">\n\t<div  class=\"wpb_single_image wpb_content_element vc_align_right\">\n\t\t\n\t\t<figure class=\"wpb_wrapper vc_figure\">\n\t\t\t<div class=\"vc_single_image-wrapper   vc_box_border_grey\"><img decoding=\"async\" class=\"vc_single_image-img\" src=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2026\/01\/50fb0a87-4abd-4934-82f1-a9d1e1cfe409-600x400.avif\" width=\"600\" height=\"400\" alt=\"Exercise for low back pain\" title=\"Exercise for low back pain\" loading=\"lazy\"  data-dt-location=\"https:\/\/integrativa.pt\/en\/50fb0a87-4abd-4934-82f1-a9d1e1cfe409\/\" \/><\/div>\n\t\t<\/figure>\n\t<\/div>\n<\/div><\/div><\/div><div class=\"wpb_column vc_column_container vc_col-sm-6\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\">\n\t<div class=\"wpb_text_column wpb_content_element\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<ul>\n<li><strong>Objective:<\/strong> Improve spinal mobility and reduce stiffness.<\/li>\n<li><strong>Guidance: <\/strong>Position yourself on all fours. Inhale, extending your spine and raising your head. Exhale, flexing your spine, bringing it to the ceiling and looking at your stomach.<\/li>\n<li><strong>Repetitions:<\/strong> 10 to 15 slow movements<\/li>\n<\/ul>\n\n\t\t<\/div>\n\t<\/div>\n<\/div><\/div><\/div><\/div><div class=\"vc_row wpb_row vc_row-fluid vc_custom_1769113686284\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\">\n\t<div class=\"wpb_text_column wpb_content_element\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<h4>Important tips<\/h4>\n<ul>\n<li>Perform the exercises slowly and in a controlled manner, avoiding sudden movements<\/li>\n<li>Stop exercising if acute pain occurs<\/li>\n<li>Regularity is more important than intensity<\/li>\n<li>Consult a physiotherapist before starting an exercise programme, especially in situations of severe or chronic back pain.<\/li>\n<\/ul>\n<p>The consistent practice of these exercises contributes not only to the relief of low back pain, but also to the prevention of new episodes, promoting greater quality of life and functionality in everyday life.<\/p>\n<p data-start=\"3909\" data-end=\"4072\">If you suffer from lower back pain, a physiotherapy assessment allows for the identification of the cause of the problem and the definition of a treatment plan tailored to your needs.<\/p>\n<p>Book your assessment session with our physiotherapists and take the first step towards improving your quality of life through a global, personalised approach that respects your body's needs.<\/p>\n\n\t\t<\/div>\n\t<\/div>\n<\/div><\/div><\/div><\/div><div class=\"vc_row wpb_row vc_row-fluid vc_custom_1680169461443\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\">\n\t<div class=\"wpb_text_column wpb_content_element\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<p style=\"text-align: right;\"><a href=\"https:\/\/integrativa.pt\/en\/integrative-team\/\"><b>Rita Xarepe<\/b><\/a>\u00a0| Physiotherapist and Clinical Pilates Instructor by APPI<\/p>\n<h6 style=\"text-align: right;\">Physiotherapist Card: 4209 | Order of Physiotherapists<\/h6>\n\n\t\t<\/div>\n\t<\/div>\n<\/div><\/div><\/div><\/div><div class=\"vc_row wpb_row vc_row-fluid vc_custom_1680169461443\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\">\n\t<div class=\"wpb_text_column wpb_content_element  vc_custom_1680169468507\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<p><a title=\"Home\" href=\"https:\/\/integrativa.pt\/en\/\"><strong>Integrativa<\/strong><\/a> | Health and well-being as a lifestyle<\/p>\n\n\t\t<\/div>\n\t<\/div>\n\n\t<div class=\"wpb_text_column wpb_content_element  vc_custom_1769969575981\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<h6>This website and its content are for information purposes only and are not a substitute for medical or health professional advice. In all cases, treatments should be individualised and guided by health professionals. Do not make any changes to your treatment without contacting the doctor or health professional accompanying you.<\/h6>\n\n\t\t<\/div>\n\t<\/div>\n<\/div><\/div><\/div><\/div><div class=\"vc_row wpb_row vc_row-fluid\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner vc_custom_1678987635945\"><div class=\"wpb_wrapper\"><div class=\"vc_separator wpb_content_element vc_separator_align_center vc_sep_width_100 vc_sep_pos_align_center wpb_content_element vc_separator-has-text\" ><span class=\"vc_sep_holder vc_sep_holder_l\"><span style=\"border-color:#1b9193;\" class=\"vc_sep_line\"><\/span><\/span><h4>Related articles<\/h4><span class=\"vc_sep_holder vc_sep_holder_r\"><span style=\"border-color:#1b9193;\" class=\"vc_sep_line\"><\/span><\/span>\n<\/div><style type=\"text\/css\" data-type=\"the7_shortcodes-inline-css\">.blog-carousel-shortcode.blog-carousel-shortcode-id-a8c03215b16de3681f131fc42c5165fb.dividers-on.classic-layout-list article {\n  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padding: 20px 20px 0;\n  }\n  #page .blog-carousel-shortcode.blog-carousel-shortcode-id-a8c03215b16de3681f131fc42c5165fb.centered-layout-list .post-entry-content {\n    -ms-flex-order: 2;\n    order: 2;\n    padding-top: 0;\n  }\n  #page .blog-carousel-shortcode.blog-carousel-shortcode-id-a8c03215b16de3681f131fc42c5165fb .fancy-categories {\n    top: 10px;\n    left: 10px;\n    bottom: auto;\n    right: auto;\n  }\n  #page .blog-carousel-shortcode.blog-carousel-shortcode-id-a8c03215b16de3681f131fc42c5165fb .fancy-date a {\n    top: 10px;\n    right: 10px;\n    left: auto;\n    bottom: auto;\n  }\n  #page .blog-carousel-shortcode.blog-carousel-shortcode-id-a8c03215b16de3681f131fc42c5165fb .post-entry-content {\n    padding: 20px;\n  }\n  #page .blog-carousel-shortcode.blog-carousel-shortcode-id-a8c03215b16de3681f131fc42c5165fb .entry-title {\n    margin: 3px 0 5px;\n    font-size: 20px;\n    line-height: 26px;\n  }\n  #page 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0px;\n}\n.dt-arrow-hover-border-on.blog-carousel-shortcode.blog-carousel-shortcode-id-a8c03215b16de3681f131fc42c5165fb.owl-carousel .owl-nav div:hover:after {\n  border-width: 0px;\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-a8c03215b16de3681f131fc42c5165fb.owl-carousel .owl-nav div.owl-prev {\n  top: 50%;\n  transform: translateY(calc(-50% + 0px));\n  left: -43px;\n}\n@media all and (-ms-high-contrast: none) {\n  .blog-carousel-shortcode.blog-carousel-shortcode-id-a8c03215b16de3681f131fc42c5165fb.owl-carousel .owl-nav div.owl-prev {\n    transform: translateY(-50%);\n    margin-top: 0px;\n  }\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-a8c03215b16de3681f131fc42c5165fb.owl-carousel .owl-nav div.owl-prev i {\n  padding: 0px 0px 0px 0px;\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-a8c03215b16de3681f131fc42c5165fb.owl-carousel .owl-nav div.owl-next {\n  top: 50%;\n  transform: translateY(calc(-50% + 0px));\n  right: -43px;\n}\n@media all and (-ms-high-contrast: none) {\n  .blog-carousel-shortcode.blog-carousel-shortcode-id-a8c03215b16de3681f131fc42c5165fb.owl-carousel .owl-nav div.owl-next {\n    transform: translateY(-50%);\n    margin-top: 0px;\n  }\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-a8c03215b16de3681f131fc42c5165fb.owl-carousel .owl-nav div.owl-next i {\n  padding: 0px 0px 0px 0px;\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-a8c03215b16de3681f131fc42c5165fb.owl-carousel .owl-nav i {\n  font-size: 18px;\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-a8c03215b16de3681f131fc42c5165fb.owl-carousel .owl-nav div:not(:hover) i,\n.blog-carousel-shortcode.blog-carousel-shortcode-id-a8c03215b16de3681f131fc42c5165fb.owl-carousel .owl-nav div:not(:hover) i:before {\n  color: #ffffff;\n  background: none;\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-a8c03215b16de3681f131fc42c5165fb.owl-carousel .owl-nav div:hover i,\n.blog-carousel-shortcode.blog-carousel-shortcode-id-a8c03215b16de3681f131fc42c5165fb.owl-carousel .owl-nav div:hover i:before {\n  color: rgba(255,255,255,0.75);\n  background: none;\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-a8c03215b16de3681f131fc42c5165fb .owl-dots {\n  top: calc(100% + 20px);\n  left: 50%;\n  transform: translateX(calc(-50% + 0px));\n}\n@media all and (-ms-high-contrast: none) {\n  .blog-carousel-shortcode.blog-carousel-shortcode-id-a8c03215b16de3681f131fc42c5165fb .owl-dots {\n    transform: translateX(-50%);\n    margin-left: 0px;\n  }\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-a8c03215b16de3681f131fc42c5165fb .owl-dot {\n  width: 10px;\n  height: 10px;\n  margin: 0 8px;\n}\n@media screen and (max-width: 778px) {\n  .blog-carousel-shortcode.blog-carousel-shortcode-id-a8c03215b16de3681f131fc42c5165fb.hide-arrows .owl-nav a {\n    display: none;\n  }\n}\n@media screen and (max-width: 778px) {\n  .blog-carousel-shortcode.blog-carousel-shortcode-id-a8c03215b16de3681f131fc42c5165fb.reposition-arrows .owl-nav div.owl-prev {\n    top: 50%;\n    transform: translateY(calc(-50% + 0px));\n    left: 10px;\n  }\n  .blog-carousel-shortcode.blog-carousel-shortcode-id-a8c03215b16de3681f131fc42c5165fb.reposition-arrows .owl-nav div.owl-next {\n    top: 50%;\n    transform: translateY(calc(-50% + 0px));\n    right: 10px;\n  }\n}\n@media screen and (max-width: 778px) and all and (-ms-high-contrast: none) {\n  .blog-carousel-shortcode.blog-carousel-shortcode-id-a8c03215b16de3681f131fc42c5165fb.reposition-arrows .owl-nav div.owl-prev {\n    transform: translateY(-50%);\n    margin-top: 0px;\n  }\n}\n@media screen and (max-width: 778px) and all and (-ms-high-contrast: none) {\n  .blog-carousel-shortcode.blog-carousel-shortcode-id-a8c03215b16de3681f131fc42c5165fb.reposition-arrows .owl-nav div.owl-next {\n    transform: translateY(-50%);\n    margin-top: 0px;\n  }\n}<\/style><div class=\"owl-carousel blog-carousel-shortcode dt-owl-carousel-call blog-carousel-shortcode-id-a8c03215b16de3681f131fc42c5165fb classic-layout-list scale-img dt-icon-bg-off dt-arrow-border-on dt-arrow-hover-border-on meta-info-off bullets-small-dot-stroke reposition-arrows arrows-bg-on disable-arrows-hover-bg arrows-hover-bg-on\" data-scroll-mode=\"1\" data-col-num=\"3\" data-wide-col-num=\"4\" data-laptop-col=\"3\" data-h-tablet-columns-num=\"3\" data-v-tablet-columns-num=\"2\" data-phone-columns-num=\"1\" data-auto-height=\"true\" data-col-gap=\"30\" data-stage-padding=\"0\" data-speed=\"600\" data-autoplay=\"false\" data-autoplay_speed=\"6000\" data-arrows=\"true\" data-bullet=\"false\" data-next-icon=\"icon-ar-017-r\" data-prev-icon=\"icon-ar-017-l\"><article class=\"post post-5732 type-post status-publish format-standard has-post-thumbnail hentry category-dor-lombar category-fisioterapia category-fisioterapia-musculo-esqueletica tag-fisioterapia tag-osteopatia tag-pilates-clinico category-50 category-6 category-54 description-off\" data-name=\"Dor lombar? Estes 5 exerc\u00edcios simples podem aliviar\" data-date=\"2026-01-26T10:44:36+00:00\">\n\n<div class=\"post-thumbnail-wrap\">\n\t<div class=\"post-thumbnail\">\n\t\t\n\t\t\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/dor-lombar-estes-5-exercicios-simples-podem-aliviar\/\" class=\"post-thumbnail-rollover layzr-bg\" ><img fetchpriority=\"high\" decoding=\"async\" class=\"preload-me owl-lazy-load aspect\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D&#39;http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg&#39;%20viewBox%3D&#39;0%200%20768%20512&#39;%2F%3E\" data-src=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/10\/Dores-de-Costas-Osteopatia-Integrativa-Lombar-Lisboa-4-768x512.webp\" data-srcset=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/10\/Dores-de-Costas-Osteopatia-Integrativa-Lombar-Lisboa-4-768x512.webp 768w, https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/10\/Dores-de-Costas-Osteopatia-Integrativa-Lombar-Lisboa-4-1152x768.webp 1152w\" loading=\"eager\" style=\"--ratio: 768 \/ 512\" sizes=\"(max-width: 768px) 100vw, 768px\" alt=\"\" title=\"Back Pain Lumbar Integrative Osteopathy Lisbon\" width=\"768\" height=\"512\"  \/><\/a>\t<\/div>\n<\/div>\n\n\n<div class=\"post-entry-content\">\n\n\t<h3 class=\"entry-title\">\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/dor-lombar-estes-5-exercicios-simples-podem-aliviar\/\" title=\"Lower back pain? These 5 simple exercises can relieve it\" rel=\"bookmark\">Lower back pain? These 5 simple exercises can relieve it<\/a>\n\t<\/h3>\n\n\t\n\t\n\t\n<a href=\"https:\/\/integrativa.pt\/en\/dor-lombar-estes-5-exercicios-simples-podem-aliviar\/\" class=\"post-details details-type-link\" aria-label=\"Read more about Lower back pain? These 5 simple exercises can relieve it\">Read more<i class=\"dt-icon-the7-arrow-03\" aria-hidden=\"true\"><\/i><\/a>\n\n<\/div><\/article><article class=\"post post-3813 type-post status-publish format-standard has-post-thumbnail hentry category-dor-lombar category-osteopata-david-brandao category-osteopatia-integrativa tag-fisioterapia tag-osteopatia tag-pilates-clinico category-50 category-33 category-32 description-off\" data-name=\"Dor e cansa\u00e7o ao acordar: uma abordagem osteop\u00e1tica integrativa\" data-date=\"2025-07-23T09:37:19+00:00\">\n\n<div class=\"post-thumbnail-wrap\">\n\t<div class=\"post-thumbnail\">\n\t\t\n\t\t\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/dor-e-cansaco-ao-acordar-uma-abordagem-osteopatica-integrativa\/\" class=\"post-thumbnail-rollover layzr-bg\" ><img decoding=\"async\" class=\"preload-me owl-lazy-load aspect\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D&#39;http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg&#39;%20viewBox%3D&#39;0%200%20768%20512&#39;%2F%3E\" data-src=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/07\/Dores-de-Costas-Osteopatia-Integrativa-768x512.png\" data-srcset=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/07\/Dores-de-Costas-Osteopatia-Integrativa-768x512.png 768w, https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/07\/Dores-de-Costas-Osteopatia-Integrativa-1152x768.png 1152w\" loading=\"eager\" style=\"--ratio: 768 \/ 512\" sizes=\"(max-width: 768px) 100vw, 768px\" alt=\"\" title=\"Back Pain Integrative Osteopathy\" width=\"768\" height=\"512\"  \/><\/a>\t<\/div>\n<\/div>\n\n\n<div class=\"post-entry-content\">\n\n\t<h3 class=\"entry-title\">\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/dor-e-cansaco-ao-acordar-uma-abordagem-osteopatica-integrativa\/\" title=\"Pain and tiredness on waking: an integrative osteopathic approach\" rel=\"bookmark\">Pain and tiredness on waking: an integrative osteopathic approach<\/a>\n\t<\/h3>\n\n\t\n\t\n\t\n<a href=\"https:\/\/integrativa.pt\/en\/dor-e-cansaco-ao-acordar-uma-abordagem-osteopatica-integrativa\/\" class=\"post-details details-type-link\" aria-label=\"Read more about Pain and fatigue upon waking: an integrative osteopathic approach\">Read more<i class=\"dt-icon-the7-arrow-03\" aria-hidden=\"true\"><\/i><\/a>\n\n<\/div><\/article><article class=\"post post-4978 type-post status-publish format-standard has-post-thumbnail hentry category-osteopatia category-dor-lombar category-fisioterapia category-pilates-clinico tag-fisioterapia tag-osteopatia tag-pilates-clinico category-17 category-50 category-6 category-9 description-off\" data-name=\"Import\u00e2ncia do movimento na Dor Lombar\" data-date=\"2025-10-17T09:01:58+00:00\">\n\n<div class=\"post-thumbnail-wrap\">\n\t<div class=\"post-thumbnail\">\n\t\t\n\t\t\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/importancia-do-movimento-na-dor-lombar\/\" class=\"post-thumbnail-rollover layzr-bg\" ><img decoding=\"async\" class=\"preload-me owl-lazy-load aspect\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D&#39;http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg&#39;%20viewBox%3D&#39;0%200%20768%20512&#39;%2F%3E\" data-src=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/10\/Dores-de-Costas-Osteopatia-Integrativa-Lombar-Lisboa-768x512.webp\" data-srcset=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/10\/Dores-de-Costas-Osteopatia-Integrativa-Lombar-Lisboa-768x512.webp 768w, https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/10\/Dores-de-Costas-Osteopatia-Integrativa-Lombar-Lisboa-1152x768.webp 1152w\" loading=\"eager\" style=\"--ratio: 768 \/ 512\" sizes=\"(max-width: 768px) 100vw, 768px\" alt=\"Image of a man doing yoga lying on his back on a wooden floor, practising relaxation and physical well-being.\" title=\"Yoga relaxation health.\" width=\"768\" height=\"512\"  \/><\/a>\t<\/div>\n<\/div>\n\n\n<div class=\"post-entry-content\">\n\n\t<h3 class=\"entry-title\">\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/importancia-do-movimento-na-dor-lombar\/\" title=\"The importance of movement in low back pain\" rel=\"bookmark\">The importance of movement in low back pain<\/a>\n\t<\/h3>\n\n\t\n\t\n\t\n<a href=\"https:\/\/integrativa.pt\/en\/importancia-do-movimento-na-dor-lombar\/\" class=\"post-details details-type-link\" aria-label=\"Read more about Import\u00e2ncia do movimento na Dor Lombar\">Read more<i class=\"dt-icon-the7-arrow-03\" aria-hidden=\"true\"><\/i><\/a>\n\n<\/div><\/article><article class=\"post post-1815 type-post status-publish format-standard has-post-thumbnail hentry category-osteopatia category-dor-lombar category-osteopata-david-brandao category-osteopatia-integrativa category-osteopatia-visceral tag-fisioterapia tag-osteopatia tag-pilates-clinico category-17 category-50 category-33 category-32 category-31 description-off\" data-name=\"A Osteopatia Visceral como abordagem para aliviar a dor nas costas\" data-date=\"2023-01-29T19:28:37+00:00\">\n\n<div class=\"post-thumbnail-wrap\">\n\t<div class=\"post-thumbnail\">\n\t\t\n\t\t\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/a-osteopatia-visceral-como-abordagem-para-aliviar-a-dor-nas-costas\/\" class=\"post-thumbnail-rollover layzr-bg\" ><img decoding=\"async\" class=\"preload-me owl-lazy-load aspect\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D&#39;http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg&#39;%20viewBox%3D&#39;0%200%20768%20512&#39;%2F%3E\" data-src=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/10\/Fisioterapia-Lisboa-Belem-1-768x512.webp\" data-srcset=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/10\/Fisioterapia-Lisboa-Belem-1-768x512.webp 768w, https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/10\/Fisioterapia-Lisboa-Belem-1-1152x768.webp 1152w\" loading=\"eager\" style=\"--ratio: 768 \/ 512\" sizes=\"(max-width: 768px) 100vw, 768px\" alt=\"\" title=\"Physiotherapy Lisbon Bel\u00e9m\" width=\"768\" height=\"512\"  \/><\/a>\t<\/div>\n<\/div>\n\n\n<div class=\"post-entry-content\">\n\n\t<h3 class=\"entry-title\">\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/a-osteopatia-visceral-como-abordagem-para-aliviar-a-dor-nas-costas\/\" title=\"Visceral Osteopathy as an approach to relieving back pain\" rel=\"bookmark\">Visceral Osteopathy as an approach to relieving back pain<\/a>\n\t<\/h3>\n\n\t\n\t\n\t\n<a href=\"https:\/\/integrativa.pt\/en\/a-osteopatia-visceral-como-abordagem-para-aliviar-a-dor-nas-costas\/\" class=\"post-details details-type-link\" aria-label=\"Read more about Visceral Osteopathy as an approach to alleviate back pain\">Read more<i class=\"dt-icon-the7-arrow-03\" aria-hidden=\"true\"><\/i><\/a>\n\n<\/div><\/article><article class=\"post post-2716 type-post status-publish format-standard has-post-thumbnail hentry category-osteopatia category-dor-lombar category-fisioterapia tag-fisioterapia tag-osteopatia tag-pilates-clinico category-17 category-50 category-6 description-off\" data-name=\"Dicas para aliviar a Dor Lombar ao acordar\" data-date=\"2023-12-12T12:58:22+00:00\">\n\n<div class=\"post-thumbnail-wrap\">\n\t<div class=\"post-thumbnail\">\n\t\t\n\t\t\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/dicas-para-aliviar-a-dor-lombar-ao-acordar\/\" class=\"post-thumbnail-rollover layzr-bg\" ><img decoding=\"async\" class=\"preload-me owl-lazy-load aspect\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D&#39;http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg&#39;%20viewBox%3D&#39;0%200%20768%20512&#39;%2F%3E\" data-src=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/10\/Dores-de-Costas-Osteopatia-Integrativa-Fisioterapia-Dor-lombar-768x512.png\" data-srcset=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/10\/Dores-de-Costas-Osteopatia-Integrativa-Fisioterapia-Dor-lombar-768x512.png 768w, https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/10\/Dores-de-Costas-Osteopatia-Integrativa-Fisioterapia-Dor-lombar-1152x768.png 1152w\" loading=\"eager\" style=\"--ratio: 768 \/ 512\" sizes=\"(max-width: 768px) 100vw, 768px\" alt=\"\" title=\"Back pain Integrative osteopathy Physiotherapy Back pain\" width=\"768\" height=\"512\"  \/><\/a>\t<\/div>\n<\/div>\n\n\n<div class=\"post-entry-content\">\n\n\t<h3 class=\"entry-title\">\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/dicas-para-aliviar-a-dor-lombar-ao-acordar\/\" title=\"Tips for relieving lower back pain on waking\" rel=\"bookmark\">Tips for relieving lower back pain on waking<\/a>\n\t<\/h3>\n\n\t\n\t\n\t\n<a href=\"https:\/\/integrativa.pt\/en\/dicas-para-aliviar-a-dor-lombar-ao-acordar\/\" class=\"post-details details-type-link\" aria-label=\"Read more about Tips for relieving lower back pain when you wake up\">Read more<i class=\"dt-icon-the7-arrow-03\" aria-hidden=\"true\"><\/i><\/a>\n\n<\/div><\/article><article class=\"post post-3839 type-post status-publish format-standard has-post-thumbnail hentry category-osteopatia category-dor-lombar category-fisioterapia category-fisioterapia-musculo-esqueletica tag-fisioterapia tag-osteopatia tag-pilates-clinico category-17 category-50 category-6 category-54 description-off\" data-name=\"Dor nas costas no trabalho: como melhorar a postura ao computador\" data-date=\"2025-09-15T13:11:09+00:00\">\n\n<div class=\"post-thumbnail-wrap\">\n\t<div class=\"post-thumbnail\">\n\t\t\n\t\t\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/dor-nas-costas-no-trabalho-como-melhorar-a-postura-ao-computador\/\" class=\"post-thumbnail-rollover layzr-bg\" ><img decoding=\"async\" class=\"preload-me owl-lazy-load aspect\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D&#39;http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg&#39;%20viewBox%3D&#39;0%200%20768%20512&#39;%2F%3E\" data-src=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/10\/Integrativa-2-768x512.webp\" data-srcset=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/10\/Integrativa-2-768x512.webp 768w, https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/10\/Integrativa-2-1152x768.webp 1152w\" loading=\"eager\" style=\"--ratio: 768 \/ 512\" sizes=\"(max-width: 768px) 100vw, 768px\" alt=\"\" title=\"Integrative (2)\" width=\"768\" height=\"512\"  \/><\/a>\t<\/div>\n<\/div>\n\n\n<div class=\"post-entry-content\">\n\n\t<h3 class=\"entry-title\">\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/dor-nas-costas-no-trabalho-como-melhorar-a-postura-ao-computador\/\" title=\"Back pain at work: how to improve your posture at the computer\" rel=\"bookmark\">Back pain at work: how to improve your posture at the computer<\/a>\n\t<\/h3>\n\n\t\n\t\n\t\n<a href=\"https:\/\/integrativa.pt\/en\/dor-nas-costas-no-trabalho-como-melhorar-a-postura-ao-computador\/\" class=\"post-details details-type-link\" aria-label=\"Read more about Back pain at work: how to improve your posture at the computer\">Read more<i class=\"dt-icon-the7-arrow-03\" aria-hidden=\"true\"><\/i><\/a>\n\n<\/div><\/article><\/div><\/div><\/div><\/div><\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Low back pain is one of the most common musculoskeletal complaints in the adult population and one of the main causes of functional disability worldwide. Recent studies show that regular physical activity, combined with specific exercise programmes, is one of the most effective strategies for reducing pain, improving spinal functionality and preventing...<\/p>","protected":false},"author":1,"featured_media":4995,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[50,6,54],"tags":[4,27,8],"class_list":["post-5732","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dor-lombar","category-fisioterapia","category-fisioterapia-musculo-esqueletica","tag-fisioterapia","tag-osteopatia","tag-pilates-clinico","category-50","category-6","category-54","description-off"],"_links":{"self":[{"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/posts\/5732","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/comments?post=5732"}],"version-history":[{"count":0,"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/posts\/5732\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/media\/4995"}],"wp:attachment":[{"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/media?parent=5732"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/categories?post=5732"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/tags?post=5732"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}