Top 5 Physical Therapy Exercises for Lower Back Pain Relief at Home
By Sarah Avery, PT, DPT
Owner of In Motion Integrative Physical Therapy
Lower back pain is one of the most common reasons people seek medical attention, and it can be incredibly frustrating to deal with on a daily basis. Whether your pain is acute or chronic, there are simple and effective physical therapy exercises you can do at home to alleviate discomfort, improve mobility, and strengthen your back.
In this post, I’ll walk you through five highly effective exercises designed to target the muscles and structures in your lower back, helping to provide relief and prevent future pain. These exercises are safe, gentle, and can be modified to suit your comfort level.
Five Exercises for Lower Back Pain at Home
1. Pelvic Tilts
Why it helps:
Pelvic tilts help to mobilize the spine and strengthen the core muscles that support your lower back. This movement can relieve stiffness and discomfort, improving spinal alignment.
How to do it:
Lie on your back with your knees bent and feet flat on the floor.
Tighten your abdominal muscles and push your lower back into the floor, tilting your pelvis upward.
Hold for 5 seconds and then relax.
Repeat for 10-15 reps.
2. Knee-to-Chest Stretch
Why it helps:
This stretch helps to gently lengthen the lower back muscles and relieve tension in the hips. It also helps to stretch the glute and hip flexor muscles, which are commonly tight in people with lower back pain.
How to do it:
Lie on your back with your knees bent.
Bring one knee toward your chest, holding it with both hands.
Hold for 20-30 seconds, then switch legs.
Repeat 2-3 times on each side.
3. Cat-Cow Stretch
Why it helps:
The Cat-Cow Stretch promotes spinal flexibility and encourages proper posture by gently mobilizing the spine in both directions (flexion and extension).
How to do it:
Start on your hands and knees in a tabletop position, with your wrists directly under your shoulders and knees under your hips.
Inhale as you drop your belly toward the floor and lift your head and tailbone toward the ceiling (Cow position).
Exhale as you round your spine upward, tucking your chin to your chest (Cat position).
Repeat for 10-12 reps.
4. Bridges
Why it helps:
Bridges activate and strengthen the glutes, lower back, and core muscles, helping to support your spine and alleviate pressure on the lower back.
How to do it:
Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Push through your heels and lift your hips toward the ceiling, squeezing your glutes as you lift.
Hold for 3-5 seconds at the top, then lower your hips back to the floor.
Repeat for 10-15 reps.
5. Bird Dog
Why it helps:
Bird Dog is an excellent exercise for strengthening the lower back and improving balance. It targets the core and stabilizing muscles, which are key for supporting your spine and preventing back pain.
How to do it:
Start on your hands and knees in a tabletop position.
Slowly extend your right arm forward and your left leg backward, keeping your back flat and stable.
Hold for a few seconds, then return to the starting position.
Repeat on the opposite side.
Perform 10-12 reps on each side.
Final Thoughts
These exercises are great starting points for relieving lower back pain and building strength in the muscles that support your spine. However, if your pain persists or worsens, it’s important to consult with a professional who can provide a more tailored approach to your specific condition.
Need Personalized Guidance?
If you’re struggling with chronic or acute lower back pain, I offer 1:1 physical therapy services to help you address your specific needs. Through targeted exercises, hands-on therapy, and expert guidance, we can work together to help you find relief and improve your quality of life.
Schedule a free 20-minute phone consultation today to discuss how we can create a personalized plan to get you back to feeling your best.