7 Physio-Approved Exercises for Lower Back Pain Relief at Home
Lower back pain is common, and staying active is usually better than prolonged bed rest. The right exercises can help you move more comfortably and gradually build your strength.
Here are 7 simple exercises you can try at home.
Remember: Everyone's back pain is different. If an exercise makes your symptoms significantly worse, stop and get assessed.
1. Cat-Cow
For: Gentle spinal movement
On your hands and knees, slowly round your back, then gently arch it.
8–10 reps
2. Knee-to-Chest
For: Gentle back and hip movement
Lie on your back and bring one knee towards your chest. Hold gently before changing sides.
20–30 sec × 2 each side
3. Pelvic Tilts
For: Lower back control
Lie on your back with your knees bent. Gently tighten your stomach and tilt your pelvis so your lower back moves towards the floor.
10–15 reps
4. Glute Bridges
For: Hip and lower-body strength
Push through your feet and lift your hips. Squeeze your glutes at the top, then slowly lower.
2 × 8–12 rep
5. Bird-Dog
For: Core control
From hands and knees, extend your opposite arm and leg while keeping your trunk steady.
2 × 6–10 each side
6. Bodyweight Squat
For: Returning to everyday movement
Sit your hips back towards a chair, then stand up again.
2 × 8–12 reps
Tip: Use a chair behind you if you are unsure about your balance.
7. Walking
For: Keeping your body moving
Start with a comfortable distance and gradually increase it.
Even 5–10 minutes is a good starting point if longer walks are uncomfortable.
You do not need to wait until your back is completely pain-free before gradually returning to movement.
Exercise is an important part of managing persistent lower back pain, with programmes tailored to the individual.
When should you see a physiotherapist?
Get assessed if your back pain:
Keeps coming back
Is affecting work, sleep or exercise
Is not improving
Travels into your leg
Is accompanied by numbness or weakness
A physiotherapist can assess what is contributing to your pain and build an exercise programme around your symptoms and goals.
