Top 7 Exercises for Lower Back Pain Relief

Summary:

Lower back pain is one of the most common reasons people miss work or stop being active. Fortunately, targeted physiotherapy exercises can relieve pain, improve mobility, and prevent future flare-ups. In this guide, the experts at ProMotion Rehab and Sports Medicine share 7 simple yet effective exercises for lower back pain—plus tips on how and when to use them.

Why Exercise Helps with Lower Back Pain

Movement is medicine. When done correctly, exercise strengthens your core, improves posture, and reduces pressure on your spine. Instead of masking the pain, these exercises target the root causes—stiffness, weakness, or imbalance—so you can heal and move with confidence.

1. Pelvic Tilts

How it helps: Gently strengthens abdominal muscles and loosens the lower back.

How to do it:

• Lie on your back with knees bent and feet flat on the floor.
  
• Flatten your back by tightening your core and tilting your pelvis up.
  
• Hold for 5 seconds, then relax.
  
• Repeat 10–15 times.
  

Tip: Keep movements small and controlled. No need to lift your hips off the floor.

2. Knee-to-Chest Stretch

How it helps: Reduces tension in the lower back and glutes.

How to do it:

• Lie on your back, knees bent.
  
• Pull one knee toward your chest and hold for 20–30 seconds.
  
• Switch sides.
  
• Repeat 2–3 times per leg.
  

3. Cat-Cow Stretch

How it helps: Improves spinal flexibility and relieves tightness.

How to do it:

• Start on hands and knees.
  
• Inhale: arch your back, lifting your tailbone and chest (“cow”).
  
• Exhale: round your spine, tuck your chin and pelvis (“cat”).
  
• Flow through each for 5–10 slow breaths.
  

4. Bridge Exercise

How it helps: Strengthens the glutes and lower back stabilizers.

How to do it:

• Lie on your back with knees bent.
  
• Press through your heels to lift your hips off the floor.
  
• Hold for 5 seconds at the top, then slowly lower.
  
• Repeat 10–12 reps.
  

Tip: Don’t overextend your back. Squeeze your glutes at the top.

5. Child’s Pose

How it helps: Gently stretches the spine, hips, and lower back.

How to do it:

• Kneel on the floor and sit back on your heels.
  
• Reach arms forward and lower your torso to the floor.
  
• Hold for 30 seconds to 1 minute.
  
• Breathe deeply.
  

6. Seated Forward Fold

How it helps: Stretches the hamstrings and releases pressure on the lower back.

How to do it:

• Sit with legs straight out in front.
  
• Hinge from your hips to reach toward your toes.
  
• Hold where comfortable—don’t force it.
  
• Breathe and hold for 20–30 seconds.
  

7. Bird Dog

How it helps: Builds core stability and strengthens lower back muscles.

How to do it:

• Start on hands and knees.
  
• Extend your right arm and left leg straight out.
  
• Hold for 5 seconds, then switch sides.
  
• Repeat 8–10 times per side.
  

Important Tips Before You Start

• Start slow – If you're in pain, avoid pushing through discomfort.
  
• Breathe – Controlled breathing helps relax tight muscles.
  
• Stop if it hurts – Sharp or radiating pain is a red flag.
  
• Get guidance – A physiotherapist can tailor exercises to your body and condition.
  

When to See a Physiotherapist

If you’ve had back pain for more than a few weeks—or if it’s interfering with sleep, work, or daily life—a physiotherapist can help with a personalized assessment and treatment plan.

Start healing your back with expert guidance:
Make an appointment with ProMotion Rehab and Sports Medicine