By Struggling with discomfort? Physical therapy exercises for lower back pain are one of the most effective and doctor-recommended ways to find lasting relief—without relying on medication. Whether you’re dealing with chronic soreness or recovering from an injury, specific movements can reduce tension, strengthen muscles, and restore mobility.
What Are the Best Physical Therapy Exercises for Lower Back Pain?
The best physical therapy exercises for lower back pain focus on core stability, flexibility, and spinal alignment. Here are top picks recommended by physiotherapists:
1. Pelvic Tilts
A gentle core-activating move to support your spine.
How to do it: Lie on your back with your knees bent. Engage your abdominal muscles by pulling your belly button toward your spine, gently pressing your lower back into the floor. Hold for 5 seconds, then relax.
Reps: 10–15 times.
2. Child’s Pose Stretch
Stretches the lower back and hips.
How to do it: Start by kneeling on the floor, then gently lower your hips back to rest on your heels. Extend your arms in front of you and gently lower your upper body down toward the floor for a deep stretch.
Hold: 30 seconds, repeat 2–3 times.
3. Knee-to-Chest Stretch
Improves spine flexibility.
How to do it: Lie on your back, pull one knee toward your chest while keeping the other leg straight.
Hold: 15–30 seconds on each leg.
4. Bridges
Strengthens glutes and core, reducing lower back stress.
How to do it: Lie down, bend knees, and lift hips off the ground.
Reps: 10–15, 2 sets.
5. Cat-Cow Stretch
Enhances spinal mobility and posture.
How to do it: Begin on all fours with your hands directly under your shoulders and knees under your hips. Slowly lift your head and tailbone to arch your back, then tuck your chin to your chest and draw your pelvis under to round your spine. Repeat this flowing motion to gently mobilize your back.
Reps: 10 slow rounds.
Are Physical therapy Exercises for Lower Back Pain Safe at Home?
Yes most physical therapy exercises for lower back pain can be safely done at home. The key is to move slowly, avoid pain-inducing motions, and consult a PT for personalized guidance.
According to Harvard Health, stretching and strengthening exercises performed 2–3 times a week can significantly improve lower back function and reduce pain.
Physical Therapy Exercises for Lower Back Pain: When to Start
If your pain is:
- Mild to moderate and not radiating to your legs
- Not due to a serious injury or illness
- Not worsening over time
Then starting a routine of Physical Therapy exercises for lower back pain may help within 2 to 4 weeks. Always consult a licensed professional before beginning.
The Single Best Exercise for Lower Back Pain Relief
Pelvic tilts are widely considered the single best exercise for lower back pain, especially for beginners.
Why?
- They gently activate your abdominal muscles.
- Help realign posture and reduce lower spine compression.
- Easy to perform on any flat surface.
Stretches for Lower Back Pain That Actually Work
In addition to core strengthening, flexibility exercises provide much-needed relief. Here are evidence-based stretches for lower back pain:
- Supine Twist: Great for spinal rotation.
- Seated Hamstring Stretch: Reduces lower back tension from tight hamstrings.
- Piriformis Stretch: Targets deep glutes, often a hidden source of back pain.
Workouts for Lower Back: What to Avoid
Not all workouts for lower back pain are safe. Avoid:
- High-impact cardio (like running or jumping).
- Heavy deadlifts or barbell squats without supervision.
- Toe touches or any motion that strains lumbar discs.
Instead, opt for:
- Walking
- Swimming
- Stationary cycling
Expert Insight
“Lower back pain often stems from weak core muscles and poor posture. Following a simple and consistent exercise routine can help keep it from becoming a long-term issue,” says Dr. Lisa Matthews, DPT, of the American Physical Therapy Association.
When to See a Physical Therapist
Call your PT or physician if you experience:
- Numbness or tingling in legs
- Persistent pain beyond 6 weeks
- Sudden weight loss with back pain
- History of trauma or accident
FAQs
What are the top physiotherapy exercises for lower back pain?
Some of the most commonly recommended exercises include pelvic tilts, glute bridges, child’s pose, and knee-to-chest stretches. These help strengthen core muscles and reduce spinal pressure.
Can stretching relieve lower back pain?
Yes. Gentle stretching increases flexibility and blood flow to the area, easing muscle tightness and promoting healing.
How often should I do PT exercises for back pain?
Start with 3–4 times a week, gradually increasing frequency as your body adapts. Consult a PT for a personalized schedule.
Is walking a good workout for lower back pain?
Absolutely. Walking improves circulation, strengthens muscles, and maintains spine mobility—all without high impact.
Your First Step Toward a Pain Free Back
Incorporating physical therapy exercises for lower back pain into your weekly routine can make a real difference in how you feel and move. From pelvic tilts to gentle stretches, every motion counts when it comes to healing and strengthening your back.
Start small, be consistent, and always listen to your body.
