10 Exercises to Relieve Lower Back Pain at Home

Lower back pain affects nearly 60% of adults at some point in their lives. While severe or persistent back pain needs professional assessment, many cases of mild to moderate back pain respond well to specific home exercises.

Here are 10 physiotherapist-approved exercises to relieve lower back pain — all safe to do at home with no equipment.

⚠️ Before You Start

Stop any exercise that causes sharp pain, radiating pain into the legs, numbness, or tingling. Consult a physiotherapist if your pain is severe or worsens with these exercises.

1. Pelvic Tilts

How it helps: Activates deep core muscles and gently mobilizes the lower back.

Lie on your back with knees bent, feet flat. Flatten your lower back against the floor by tightening your abs. Hold 5 seconds. Release. Repeat 10 times.

2. Knee-to-Chest Stretch

How it helps: Releases tight lower back muscles.

Lying on your back, gently pull one knee toward your chest. Hold 20-30 seconds. Switch legs. Repeat 2-3 times each side.

3. Cat-Cow Stretch

How it helps: Improves spinal mobility and releases tension.

On all fours, alternate between arching your back up (cat) and letting it sag down (cow). Move slowly with your breath. 10-15 repetitions.

4. Bird Dog

How it helps: Strengthens core and back stabilizers without loading the spine.

On all fours, extend your right arm forward and left leg back. Hold 5 seconds. Return. Alternate sides. 10 repetitions each side.

5. Bridge

How it helps: Strengthens glutes, which support the lower back.

Lying on your back, knees bent, lift your hips up. Hold 5 seconds. Lower slowly. 10-15 repetitions.

6. Child’s Pose

How it helps: Gently stretches the entire back and relaxes tension.

Kneel, sit back on your heels, and stretch your arms forward, forehead on the floor. Hold 30-60 seconds. Breathe deeply.

7. Piriformis Stretch

How it helps: Releases the piriformis muscle, which often contributes to lower back pain.

Lying on your back, cross right ankle over left knee. Pull the left thigh toward your chest. Hold 20-30 seconds. Switch sides.

8. Hip Flexor Stretch

How it helps: Tight hip flexors from sitting pull the lower back forward — this stretch counters that.

Kneel on your right knee with left foot forward. Gently push hips forward until you feel a stretch in the front of the right hip. Hold 30 seconds. Switch sides.

9. Standing Back Extension

How it helps: Counters the forward-flexion we do all day from sitting.

Stand with hands on lower back. Gently arch backward. Hold 2-3 seconds. Return. 10 repetitions. Avoid if you have disc issues.

10. Wall Sits

How it helps: Strengthens legs and core together — major protection for the lower back.

Lean against a wall, slide down until thighs are parallel to floor. Hold 15-30 seconds. Build up over time.

Making It a Routine

For best results:

• Do this routine once daily when in pain, 3 times a week for maintenance
• Start gentle — quality over intensity
• Breathe normally throughout
• Stop immediately if pain increases

When to See a Physiotherapist

These exercises help mild back pain, but see a physiotherapist if you have:

• Pain lasting more than 2 weeks
• Pain radiating to legs (possible sciatica)
• Numbness or weakness
• Pain that wakes you at night
• History of back injury or surgery

Physiotherapists can assess the specific cause of your back pain and provide a personalized program — far more effective than generic exercises.

The Bigger Picture

Exercises help, but lasting back pain relief requires addressing:

• Workstation ergonomics
• Daily movement habits
• Sleep positions
• Core and hip strength
• Stress and tension patterns

A physiotherapy assessment addresses all these together — helping you not just feel better today, but stay pain-free long-term.

Ready to end your back pain for good? Book a consultation with a PhysioVity physiotherapist in Delhi.