Best Exercises for Lower Back Pain Relief

Best Exercises for Lower Back Pain Relief (Safe and Physio-Approved)

Lower back pain is one of the most common problems people deal with, especially if they sit for long hours or lift heavy items at work. The good news is that a few simple exercises can help reduce stiffness, improve mobility and support your spine. These moves are gentle, safe and recommended by physiotherapists for most people.

Why These Exercises Help

Your lower back depends on support from your core, hips and glutes. When these areas are weak or tight, the lower back takes on extra stress. The exercises below help restore balance so your back can move the way it’s supposed to.

1. Cat-Cow Stretch

A great warm-up to loosen your spine.

cat cow stretch

How to do it:

Start on your hands and knees.
Arch your back upward and tuck your chin toward your chest.
Drop your stomach down and lift your head as your back gently curves.
Move slowly and breathe steadily.

Benefits: Improves mobility and reduces stiffness.

2. Child’s Pose

A gentle stretch for the lower back and hips.

Child Pose

How to do it:

Sit back on your heels and reach your arms forward.
Relax your torso toward the floor.
Breathe deeply and stay here for 20–30 seconds.

Benefits: Relieves tension and calms irritated muscles.

3. Glute Bridge

Strengthens your glutes and supports your lower back.

Glute Bridge

How to do it:

Lie on your back with your knees bent.
Press through your heels and lift your hips.
Hold for a second at the top, then lower slowly.

Benefits: Helps stabilize your pelvis and reduces pressure on the spine.

4. Knee-to-Chest Stretch

A simple way to ease tightness.

Knee to Chest Stretch

How to do it:

Lie on your back.
Pull one knee toward your chest.
Hold for 20 seconds, then switch sides.

Benefits: Loosens the lower back and hips.

5. Bird Dog

Great for core stability and balance.

Bird Dog

How to do it:

Start on your hands and knees.
Lift your right arm and left leg, keeping your back steady.
Lower and switch sides.
Move with control and avoid twisting.

Benefits: Builds deep core strength that protects your spine.

Tips for Better Results

Move slowly and avoid pushing into pain.
Breathe naturally during each exercise.
Aim for 10–12 reps per exercise, once or twice a day.
If sharp pain appears, stop and consult a physiotherapist.

When to See a Physiotherapist

If your pain lasts more than a few days, keeps returning or limits daily activities, a personalized assessment can help you recover faster. A physio can guide you with tailored exercises, hands-on treatment and posture correction.

FAQs

Gentle stretches, core-strengthening exercises, and mobility movements are often most effective for lower back pain. Common examples include pelvic tilts, knee-to-chest stretches, bridges, and cat-cow movements. These help reduce stiffness and improve spinal support.

Yes, many lower back exercises can be safely done at home without equipment. However, it’s important to perform them with proper form. If pain worsens or does not improve, consulting a physiotherapist is recommended.

Most people benefit from doing lower back exercises 3 to 5 times per week. Consistency matters more than intensity. A physiotherapist can create a personalized plan based on your pain level and daily activities.

In most cases, guided exercises are safe and helpful for chronic lower back pain. The key is choosing the right exercises and avoiding movements that aggravate symptoms. Professional assessment ensures exercises match your condition.

Best Exercises for Lower Back Pain Relief