Lower back pain can feel like an uninvited guest that overstays its welcome, affecting everything from your productivity to your overall mood. Whether it’s caused by long hours at a desk, poor posture, or the natural wear and tear of aging, you’re not alone—millions of people experience lower back discomfort daily. The good news? Relief is closer than you think.
Incorporating the right exercises into your routine can do wonders for easing stiffness, reducing pain, and strengthening the muscles that support your back. Think of it as your personal toolkit for a healthier spine, tailored to fit your lifestyle. Whether you’re managing mild discomfort, recovering from an injury, or just trying to prevent future issues, these 13 physiotherapy exercises for lower back pain are simple, effective, and easy to follow.
Let’s explore how you can say goodbye to nagging back pain and hello to improved mobility, strength, and comfort—one stretch at a time.
13 Top Physiotherapy Exercises for lower back pain
Here are 13 Core strengthening exercises that will make your life easy.
1. Knee-to-Chest Stretch
This is a classic physiotherapy exercise for lower back pain and one of the most effective lower back stretches gently relieving tension in your lower back.
- How to Perform:
Lie on your back with your knees bent and feet flat on the floor. Using both hands, pull one knee toward your chest while keeping the other leg relaxed. Hold the stretch for 20–30 seconds, then switch legs. For a deeper stretch, pull both knees to your chest simultaneously. - Why It Works:
This stretch elongates the lower back muscles and helps release any built-up tension, making it an excellent starting point for your routine.
2. Knee Rotations
Knee rotations are a gentle physiotherapy exercises for lower back pain way to improve lower back mobility and give chronic back pain relief. It also hep loosen up the lumbar spine.
- How to Perform:
Lie on your back with knees bent and feet flat. Keeping your shoulders grounded, slowly drop both knees to one side in a windshield-wiper motion. Hold for a few seconds before returning to the center, then repeat on the other side. - Why It Works:
This exercise helps increase flexibility and encourages healthy rotation in the lower back, making it especially useful for those with stiffness or mild pain.
3. Back Extensions
If your lower back feels tight, extensions are one of the best spinal flexibility exercises for providing immediate relief and promoting better mobility.
- How to Perform:
Lie face down with your hands flat on the floor near your shoulders. Slowly press your upper body up, keeping your hips and lower body relaxed on the ground. Hold the position briefly and lower yourself back down. For a gentler option, prop yourself up on your forearms instead of your hands. - Why It Works:
This movement counteracts the effects of sitting and helps restore the natural curve of your spine.
4. Lower Back Rotation Stretch
This stretch is a fantastic physiotherapy exercises for lower back pain . It targets the deeper muscles in your lower back.
- How to Perform:
Lie on your back and place one foot on the opposite thigh, forming a “figure four.” Gently pull the bent leg across your body until you feel a stretch in your lower back and hip. Hold for 20–30 seconds and repeat on the other side. - Why It Works:
It improves flexibility in the lower spine and hips, which are often interconnected when it comes to back pain.
5. Cat/Cow Stretch
This stretch is a staple in yoga for back pain, promoting spinal flexibility and improving posture.
- How to Perform:
Start on your hands and knees in a tabletop position. Inhale as you arch your back, dropping your belly toward the floor (cow pose). Exhale as you round your back, pulling your belly up and tucking your chin (cat pose). Repeat 10–15 times. - Why It Works:
It gently mobilizes your spine and reduces stiffness, making it perfect for morning stretches.
6. Child’s Pose
This restorative pose relaxes the entire back while gently stretching the lower spine.
- How to Perform:
Start on your hands and knees. Sit back onto your heels, extending your arms forward. Keep your head low and rest it on the floor. Hold for 30 seconds and repeat as needed. - Why It Works:
It helps decompress the lower back and reduces tension, especially after prolonged sitting.
7. Foam Rolling
A foam roller is your best physiotherapy exercises for lower back pain. Foam rolling is an excellent addition to your lumbar support techniques toolkit, as it promotes blood flow, reduces muscle tension, and enhances flexibility.
- How to Perform:
Sit with the foam roller positioned under your mid-back. Slowly roll upward and downward, stopping at tight spots to apply gentle pressure. Avoid rolling directly on your lower back; focus on the surrounding muscles like the glutes and hips. - Why It Works:
Foam rolling promotes blood flow, reduces muscle tension, and enhances flexibility.
8. Pelvic Tilts
Pelvic tilts strengthen the core and gently mobilize the lower back.
- How to Perform:
Lie on your back with your knees bent and feet flat on the floor. Tighten your abdominal muscles and tilt your pelvis upward, flattening your back against the floor. Hold for a few seconds and release. Repeat 10–15 times. - Why It Works:
This small but effective movement stabilizes the lower back and strengthens the core, which is essential for long-term pain relief.
9. Spiky Ball Roll on Glutes
Relieving tension in your glutes can significantly impact your lower back.
- How to Perform:
Sit on a spiky massage ball and roll it around the fleshy parts of your glutes. Apply gentle pressure, focusing on tender spots. Spend 30–60 seconds on each side. - Why It Works:
Tight glutes can pull on your lower back, so loosening them helps alleviate pain and stiffness.
10. Hip Flexor Stretch
Tight hip flexors can be great physiotherapy exercises for lower back pain. It contributes to lower back pain, making this stretch a must.
- How to Perform:
Get into a low lunge position, keeping your back straight. Push your hips slightly forward while keeping your front knee bent at 90 degrees. Hold for 30 seconds and switch sides. - Why It Works:
It releases tension in the hip flexors, which often get tight from prolonged sitting.
11. Piriformis Stretch
This deep glute stretch can help relieve sciatic pain and improve flexibility.
- How to Perform:
Sit on the floor and cross one ankle over the opposite knee, creating a figure-four shape. Lean forward slightly to intensify the stretch. Hold for 20–30 seconds and switch sides. - Why It Works:
It targets the piriformis muscle, which often contributes to lower back and hip pain.
12. Thread the Needle
A great way to relieve tension in your mid and lower back while enhancing flexibility. It is a physical therapy for back pain.
- How to Perform:
Start on your hands and knees. Slide one arm under the other, twisting your torso and resting your head on the floor. Hold for 30 seconds and repeat on the other side. - Why It Works:
It gently stretches the spine, shoulders, and back, providing relief from tension and stiffness.
13. Hamstring Stretch
Tight hamstrings can strain your lower back, so keeping them flexible is key.
- How to Perform:
Lie on your back and lift one leg straight up, keeping the other leg bent. Use a strap or towel around your raised foot to assist the stretch. Hold for 20–30 seconds and switch sides. - Why It Works:
Loosening the hamstrings reduces stress on the lower back, improving overall mobility.
Incorporating these 13 physiotherapy exercises for lower back pain into your routine can help you manage lower back pain and prevent it from recurring. Remember, consistency is key, and always listen to your body. If pain persists or worsens, consult a physiotherapist for personalized guidance.
Wrapping Up
Lower back pain doesn’t have to dictate your life. By incorporating these 13 simple yet effective exercises into your daily routine, you can significantly reduce discomfort, improve flexibility, and strengthen your core. Consistency is key—these stretches and movements are designed to target the underlying causes of pain and help prevent it from recurring.
At Atlas Spine Clinic, we specialize in helping individuals manage and overcome back pain with personalized treatment plans tailored to your unique needs. Our experienced physiotherapists provide hands-on care, professional guidance, and advanced techniques to ensure you achieve the best results. Don’t let back pain hold you back—book an appointment with us today at Atlas Spine Clinic and take the first step toward a pain-free life!
