7 Simple Exercises for Lower Back Pain You Can Do at Home
Gentle, physiotherapist-recommended movements to ease back stiffness and strengthen your core, plus when to stop and get help.
By Dr. Anjali Gupta (PT) · · Updated
Lower back pain affects most people at some point in life. For common, non-serious back pain, gentle movement is usually better than complete rest. These seven exercises are safe for most people and can be done on a mat or a firm bed at home.
Stop if it gets worse: stop any exercise that sharply increases your pain or causes pain, numbness or tingling down the leg. If you have had recent surgery, a fracture or severe pain, see a physiotherapist first.
Before you start
- Use a mat or a firm bed, not a soft mattress, and wear loose clothes.
- Move slowly and breathe normally. Never bounce or hold your breath.
- A mild stretch is fine. Pain that is still worse the next morning means you did too much.
The 7 exercises
- Pelvic tilts: lie on your back with knees bent. Gently tighten your tummy and flatten your lower back into the floor. Hold 5 seconds, relax. 10 times.
- Knee-to-chest stretch: lying on your back, bring one knee towards your chest, holding behind the thigh. Hold 20 seconds, then switch. 3 times each side.
- Cat–camel: on hands and knees, slowly round your back up like a cat, then gently let it dip. Stay in a comfortable range. 10 slow repetitions.
- Glute bridge: lying on your back with knees bent and feet flat, squeeze your buttocks and lift your hips until your body is in a straight line from shoulders to knees. Hold 3–5 seconds. 10 times.
- Bird-dog: on hands and knees, keep your back flat and slowly stretch out the opposite arm and leg. Hold 5 seconds without twisting. 8 times each side.
- Prone press-up (if comfortable): lie on your stomach for 1–2 minutes. If that feels fine, place your hands under your shoulders and gently press up, keeping your hips down. 10 times. Skip this one if it makes your pain worse.
- Walking: a daily 15–30 minute walk at a comfortable pace is one of the best things you can do for your back.
A simple daily plan
| Time | What to do |
|---|---|
| Morning | Pelvic tilts, knee-to-chest stretch, cat–camel (about 10 minutes) |
| Evening | Glute bridge, bird-dog, prone press-up (about 10 minutes) |
| Any time | A 15–30 minute walk |
Common mistakes to avoid
- Days of complete bed rest: it usually leaves the back stiffer and weaker.
- Lifting with a rounded back: bend your knees and keep the load close to your body.
- Sitting for hours without a break: stand up and move every 30 minutes.
When to see a physiotherapist
- Pain lasting more than 1–2 weeks without improvement
- Pain travelling down the leg (possible sciatica or a slip disc)
- Back pain that keeps coming back
- Difficulty doing daily tasks or sleeping
At MuvAgain we first find the cause of your back pain, then build a personalised plan using manual therapy, dry needling, cupping, electrotherapy and progressive exercise. Read more about our back pain treatment in Patna or book your appointment online.
Get medical help urgently if back pain comes with loss of bladder or bowel control, numbness around the groin, or weakness in both legs.