7 Simple Exercises to Relieve Lower Back Pain at Home

Lower back pain affects 80% of adults at some point. These gentle exercises can help reduce pain and prevent future issues.

Important Safety Notice

See a doctor before starting if you have:

• Severe or worsening pain
• Pain radiating down legs
• Numbness or tingling
• Loss of bowel/bladder control
• Pain after injury or fall
• Unexplained weight loss with back pain

These are red flags requiring medical evaluation.

Understanding Lower Back Pain

Common causes:

• Poor posture
• Weak core muscles
• Prolonged sitting
• Muscle strain
• Disc issues
• Lack of movement

Note: Most back pain is mechanical and improves with proper movement and strengthening.

The 7 Best Back Pain Relief Exercises

1. Cat-Cow Stretch

Gently mobilizes the spine and relieves stiffness.

How to do it:

1. Start on hands and knees
2. Arch back, drop belly, look up (cow)
3. Round back, tuck chin (cat)
4. Move slowly between positions
5. Repeat 10-15 times

Benefits: Increases spinal flexibility, warms up back muscles

When: Morning or before other exercises

2. Child's Pose

Gentle stretch that elongates the spine.

How to do it:

1. Kneel on floor
2. Sit back on heels
3. Stretch arms forward on floor
4. Rest forehead down
5. Hold 30-60 seconds
6. Breathe deeply

Benefits: Stretches lower back, hips, and thighs

Tip: Place pillow under chest if needed for comfort

3. Pelvic Tilts

Strengthens core and reduces lower back tension.

How to do it:

1. Lie on back, knees bent, feet flat
2. Flatten lower back against floor
3. Tilt pelvis slightly upward
4. Hold 5 seconds
5. Release and repeat 10-15 times

Benefits: Strengthens abdominals, improves posture

Key: Move slowly and controlled

4. Knee-to-Chest Stretch

Relieves pressure on spinal nerves.

How to do it:

1. Lie on back
2. Pull one knee toward chest
3. Hold 15-30 seconds
4. Keep other leg straight or bent
5. Switch legs
6. Repeat 2-3 times each side

Benefits: Stretches lower back and hip muscles

Variation: Pull both knees together for deeper stretch

5. Bird Dog Exercise

Strengthens core stability and back muscles.

How to do it:

1. Start on hands and knees
2. Extend right arm forward
3. Extend left leg back
4. Keep back flat and stable
5. Hold 5-10 seconds
6. Switch sides
7. Repeat 5-10 times each side

Benefits: Improves balance, strengthens entire core

Common mistake: Arching back (keep neutral spine)

6. Bridge Exercise

Strengthens glutes and lower back support muscles.

How to do it:

1. Lie on back, knees bent
2. Feet flat, hip-width apart
3. Lift hips toward ceiling
4. Form straight line from knees to shoulders
5. Hold 5-10 seconds
6. Lower slowly
7. Repeat 10-15 times

Benefits: Strengthens posterior chain, improves posture

Progression: Hold longer or lift one leg

7. Seated Spinal Twist

Improves spinal rotation and flexibility.

How to do it:

1. Sit in chair with feet flat
2. Place right hand on left knee
3. Twist upper body left
4. Look over left shoulder
5. Hold 15-30 seconds
6. Switch sides
7. Repeat 2-3 times

Benefits: Reduces stiffness, increases mobility

Tip: Keep hips facing forward

Sample Daily Routine (10 Minutes)

Morning (5 minutes):

• Cat-Cow Stretch (1 min)
• Child's Pose (1 min)
• Pelvic Tilts (2 min)
• Knee-to-Chest (1 min)

Evening (5 minutes):

• Bird Dog (2 min)
• Bridge (2 min)
• Seated Twist (1 min)

Additional Relief Strategies

Heat and Cold Therapy

Ice (first 48 hours after injury):

• Apply 15-20 minutes
• Use barrier (towel)
• Reduces inflammation

Heat (after 48 hours):

• Warm bath or heating pad
• 15-20 minutes
• Relaxes tight muscles

Posture Corrections

While sitting:

• Keep feet flat on floor
• Back supported
• Screen at eye level
• Stand/stretch every 30 minutes

While standing:

• Weight evenly distributed
• Shoulders back
• Core engaged
• Avoid locking knees

While sleeping:

• Sleep on side with pillow between knees
• Or on back with pillow under knees
• Avoid stomach sleeping

Lifestyle Modifications

Do:

• Stay active (walking is excellent)
• Maintain healthy weight
• Practice good posture
• Lift properly (use legs, not back)
• Manage stress

Avoid:

• Prolonged sitting
• Heavy lifting without technique
• Twisting while lifting
• Smoking (reduces disc nutrition)
• Excessive bed rest

When Exercises Aren't Enough

Seek professional help if:

• Pain persists beyond 6 weeks
• Pain worsens despite exercises
• Difficulty with daily activities
• Need pain medication regularly

Professional options:

• Physical therapy
• Chiropractic care
• Massage therapy
• Acupuncture

Expected Timeline

Week 1-2: May feel slight improvement
Week 3-4: Noticeable pain reduction
Week 6-8: Significant improvement
Week 12: Substantial relief if consistent

Important: Consistency is crucial. Daily practice works better than occasional long sessions.

Prevention Tips

Once pain improves, maintain these habits:

1. Core strengthening (planks, dead bugs)
2. Regular walking (30 minutes daily)
3. Proper ergonomics (at work and home)
4. Weight management (reduces spine stress)
5. Stress management (tension causes muscle tightness)

The Bottom Line

Lower back pain often improves with:

• Gentle, consistent movement
• Core strengthening exercises
• Proper posture habits
• Staying active (not bed rest)

Start slowly. If any exercise increases pain, stop and consult a healthcare provider. Pain should decrease, not increase, with proper exercises.

Remember: Movement is medicine for most back pain, but sharp or severe pain requires medical evaluation.