5 physiotherapy exercises for lower back pain you can do at home
Most lower back pain is mechanical: it comes from muscles, joints and discs, not a serious disease. Gentle, regular movement is one of the best ways to recover. These five exercises are a safe starting point for most people.
Before you start
- Mild stretching or discomfort is fine. Sharp pain is not.
- Stop if pain spreads down your leg, or you feel numbness or tingling.
- Move slowly, breathe normally, and do the exercises once or twice a day.
- Keep walking during the day. Long periods of bed rest slow recovery.
The exercises
1. Pelvic tilt
Lie on your back with your knees bent and feet flat. Gently press your lower back into the floor by tightening your stomach muscles. Hold, then relax.
Dose: 10 repetitions, hold 5 seconds each
2. Knee to chest
Lie on your back with your knees bent. Bring one knee towards your chest, holding behind the thigh. Keep the other foot on the floor. Swap sides.
Dose: 3 times on each side, hold 20 seconds
3. Cat and camel
Kneel on your hands and knees. Slowly round your back up towards the ceiling, then let it sink gently down. Move only as far as feels comfortable.
Dose: 10 slow repetitions
4. Glute bridge
Lie on your back with your knees bent. Squeeze your buttock muscles and lift your hips until your body forms a straight line from shoulders to knees. Lower slowly.
Dose: 2 sets of 10, hold 3 seconds at the top
5. Bird dog
Kneel on your hands and knees. Stretch one arm forward and the opposite leg back, keeping your back level. Return and swap sides.
Dose: 8 on each side, hold 5 seconds
Daily habits that help
- Change position every 30 to 45 minutes if you sit for work.
- Bend your knees and keep the load close to your body when lifting.
- Sleep on your side with a pillow between your knees, or on your back with a pillow under them.
- Short walks through the day help more than one long walk.
When to see a physiotherapist
Book an assessment if your pain is not improving after two weeks, keeps coming back, stops you working or sleeping, or spreads into your leg. A physiotherapist finds what is driving the pain and builds a plan around it. See back and neck pain treatment at MoveMed.
See a doctor urgently if you have:
- Numbness around the groin, buttocks or inner thighs
- New difficulty controlling your bladder or bowels
- Weakness in one or both legs that is getting worse
- Back pain after a fall or accident
- Back pain with fever, unexplained weight loss or a history of cancer
This article is general information, not a diagnosis. If you have pain, an assessment with a qualified physiotherapist or doctor is the best next step.
First visit ₹900: a full assessment and your first treatment with Dr. Kulsum Sultana, PT.
