Back pain is one of the most common problems people face today. It may come from prolonged sitting, poor posture, weak core muscles, or even stress. The good news is that a simple 15-minute daily routine of physiotherapy exercises for lower back pain can improve flexibility, strengthen supporting muscles, and ease stiffness. These movements not only relieve discomfort but also help maintain a healthy spine for pain-free living.
A physiotherapist always recommends starting with gentle stretches before moving on to strengthening movements. Below are six safe and effective physiotherapy exercises for lower back pain that you can do at home. Each exercise is explained in detail so you understand not just how to perform it, but also why it helps.
How to do it:
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Muscles Targeted: Lower back, hip flexors, glutes.
Benefits: This stretch reduces tightness in the lower back, lengthens the spine, and helps release tension in the glute muscles, which often contribute to back pain.
Expert Tip / Quote: Dr. Anjali Mehta, a certified physiotherapist, recommends the Knee-to-Chest stretch for relieving lower back tension and improving hip flexibility.
Pro Tip: Donāt pull too hard; keep the stretch gentle.
Mistake to Avoid: Arching the neck or lifting the opposite leg off the floor.
How to do it:
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Muscles Targeted: Spine, abdominal muscles, lower back, shoulders.
Benefits: Increases spinal mobility, improves circulation to the discs, and eases stiffness from prolonged sitting.
Expert Tip / Quote: The Cat-Cow stretch is excellent for maintaining spinal flexibility and easing tension after long periods of sitting,ā says Dr. Rajiv Singh, orthopedic specialist.
Pro Tip: Sync your movements with slow breathing.
Mistake to Avoid: Moving too fast or letting your elbows bend.
How to do it:
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Muscles Targeted: Glutes, hamstrings, lower back stabilizers, core.
Benefits: Strengthens the glutes and lower back muscles that support your spine, improving posture and stability.
Expert Tip / Quote: Glute bridges are essential for building core and glute strength, which supports the spine and reduces back strain,ā says physiotherapist Dr. Meera Kapoor.
Pro Tip: Squeeze your glutes at the top for maximum benefit.
Mistake to Avoid: Overarching the lower back or lifting heels off the ground.
Also Read: Physiotherapy For Joint PainĀ Ā ; Physiotherapy For Disc Burge
How to do it:
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Muscles Targeted: Lower back, obliques, spine stabilizers.
Benefits: Improves flexibility in the lumbar spine, reduces stiffness, and relaxes tight muscles around the waist.
Expert Tip / Quote: Knee rolls gently mobilize the lower spine and help relieve tension in the obliques and lumbar muscles,ā says Dr. Anil Verma, physiotherapy specialist.
Pro Tip: Keep movements slow and controlled.
Mistake to Avoid: Forcing knees to the floor ā only go as far as comfortable.
How to do it:
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Muscles Targeted: Core, lower back, shoulders, glutes.
Benefits: Builds core strength and stability, which protects the spine during daily activities. It also improves balance and posture.
Expert Tip / Quote: The Bird-Dog exercise is excellent for core stability and overall balance, crucial for back pain prevention,ā says Dr. Priya Sharma, certified physiotherapist.
Pro Tip: Imagine a glass of water on your back ā donāt let it spill.
Mistake to Avoid: Arching the back or dropping the hips.
How to do it:
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Muscles Targeted: Abdominal muscles, lower back, pelvic stabilizers.
Benefits: Strengthens core muscles, corrects posture, and reduces strain on the lumbar spine.
Expert Tip / Quote: Pelvic tilts are simple but effective for improving lower back strength and stabilizing the pelvis,ā says Dr. Ritu Malhotra, physiotherapy expert.
Pro Tip: Focus on gentle, controlled movements ā this is not about speed.
Mistake to Avoid: Holding your breath or using leg muscles instead of the core.
| Exercise | Reps/Duration | Muscles Worked | Key Benefit |
|---|---|---|---|
| Knee-to-Chest Stretch | 2ā3 reps / 30s hold | Lower back, glutes, hips | Relieves tension & improves flexibility |
| Cat-Cow Stretch | 8ā10 slow repetitions | Spine, abs, shoulders | Enhances spinal mobility & eases stiffness |
| Glute Bridge | 8ā12 reps / 3ā5s hold | Glutes, hamstrings, core | Builds core & glute strength, supports spine |
| Lower Back Rotational Stretch | 5ā8 reps / 10ā15s hold | Lower back, obliques | Improves lumbar mobility & reduces stiffness |
| Bird-Dog | 8ā10 reps / 5s hold | Core, glutes, shoulders | Strengthens core stability & balance |
| Pelvic Tilts | 10ā15 reps / 5s hold | Core, pelvic stabilizers | Corrects posture & supports lower back |
These six stretches for lower back pain and strengthening movements target the two main causes of discomfort: stiffness and weak support muscles. By combining both, you improve flexibility, reduce pressure on spinal discs, and create a stronger foundation for long-term relief.
Even a simple 15-minute daily routine can make a noticeable difference within weeks if done consistently.
Gentle, low-impact cardio is an excellent addition to back pain recovery. It not only strengthens the muscles but also increases blood flow, which helps in delivering oxygen and nutrients to your spine. This speeds up healing, reduces stiffness, and keeps the back flexible. Here are the best options:
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When it comes to back pain, exercise can be both healing and riskyādepending on how itās done. To make sure you gain benefits without harm, keep these safety points in mind:
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By following these cardio and safety tips, patients can improve mobility, reduce stiffness, and protect their spineāall while building a stronger, pain-free back.
Back pain can make even simple daily tasks feel like a challenge. But with the right routine, relief is possible. Gentle stretches, strengthening exercises, and low-impact cardio like walking, swimming, or stationary biking can improve flexibility, reduce stiffness, and build a stronger, healthier spine. The key is to move safely, stay consistent, and listen to your body.
Even just 15 minutes a day can bring noticeable improvement. And the best part? At Resolve360, we help you recover without any medicines or costly machines ā only carefully designed physiotherapy exercises guided by certified experts.
Every back is different, so if exercises alone arenāt giving the relief you need, donāt worry. Resolve360 experts provide personalized online physiotherapy programs tailored to your back care needs.
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With professional guidance, you can:
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Take the next step toward a pain-free backāstart your journey with Resolve360 today!
Back pain can make daily life difficult, but the right exercises can bring lasting relief. Gentle stretches, strengthening routines, and low-impact cardio like walking, swimming, and stationary biking help improve flexibility, reduce stiffness, and build a stronger spine. The key is to move safely, avoid overexertion, and practice consistently.
Even 15 minutes a day can make a big difference in recovery. However, every back condition is unique. For personalized guidance, consult Resolve360 experts for online physiotherapy, where certified physiotherapists can design a safe, tailored routine to meet your specific back care needs and help you achieve a pain-free life. āCertified physiotherapists at Resolve360 confirm that consistent daily exercises combined with professional guidance are the most effective approach to long-term back pain relief.ā
Knee-to-chest stretches, cat-cow stretches, glute bridges, bird-dog exercises, and pelvic tilts are commonly recommended. These lower back exercises and back stretches improve flexibility, strengthen core muscles, and relieve tension in the spine.
A combination of exercise-based physiotherapy focusing on lower back stretches, strengthening exercises, and posture correction is most effective. Certified physiotherapists create routines that relieve pain, improve spinal stability, and prevent recurring discomfort.
The āBig 3ā exercises include: 1) McGill Curl-Up, 2) Bird-Dog, and 3) Side Plank. These exercises for lower back pain target core and stabilizing muscles, reduce disc pressure, and enhance overall back strength.
Simple at-home lower back stretches like knee-to-chest stretch, cat-cow stretch, glute bridge, pelvic tilts, and gentle lumbar rotations help reduce stiffness and strengthen supporting muscles without any equipment.
Exercise-based physiotherapy is considered the best for most back pain cases. It emphasizes safe stretches for lower back pain, core strengthening, and low-impact movements to relieve discomfort naturally, without medicines or machines.
Dr. Nidhi Kumari
She has persuaded her bachelor’s from SGT University, Gurugram, she has done her internship at Dr. Ram Manohar Lohia Hospital, and persuade her Master in Physiotherapy from Chaudhary Charan Singh University, Meerut. She has previously worked with Orthocure clinic, Dr.Nasir physiotherapy rehabilitation, Quantum physiotherapy, and wellness center.
If you have more questions.
Dr. Nidhi
She has persuaded her bachelor’s from SGT University, Gurugram, she has done her internship at Dr. Ram Manohar Lohia Hospital, and persuade her Master in Physiotherapy from Chaudhary Charan Singh University, Meerut. She has previously worked with Orthocure clinic, Dr.Nasir physiotherapy rehabilitation, Quantum physiotherapy, and wellness center.
If you have more questions.
Also Read: Back Pain: Causes and Treatment
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We are your doctorās first choice and trusted by 50,000+ patients.
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