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Top 10 Best Exercises for Lower Back Pain Relief

Top 10 Best Exercises for Lower Back Pain Relief

Dr Nidhi Kumari
Reviewed & Verified by
Dr Nidhi
August 1, 2025 1:03 pm
5/5 - (172 votes)

Table of Contents

Raj is a 45-year-old software engineer who struggled with lower back pain for over six months. His job required him to sit for long hours, which made his pain worse and affected his daily routine.

After consulting a physiotherapist, Raj began a customized exercise program focusing on key stretches and strengthening exercises for his lower back. Within four weeks, he experienced a noticeable reduction in pain and improved mobility, allowing him to work comfortably and enjoy his hobbies again.

Raj’s story highlights how simple, consistent physiotherapy exercises for lower back pain can help anyone regain strength and reduce discomfort.

Lower back pain affects many people today, often caused by long hours of sitting, poor posture, or physical strain. This pain can cause muscle stiffness, reduce mobility, and even impact mental well-being due to ongoing discomfort. It can make daily tasks difficult and frustrating. The good news is that specific exercises for lower back pain can help relieve this discomfort by strengthening muscles, improving flexibility, and promoting better blood flow — all of which support healing and reduce inflammation.

These lower back pain exercises are simple, safe, and can be done at home without special equipment. They are commonly recommended as part of physiotherapy exercises for lower back pain because they target important muscles that support your spine, like the core, glutes, and hips. In this guide, we’ll walk you through the 10 best exercises that can reduce pain, improve posture, and help keep your back healthy for the long term.

10 Physiotherapy Exercises for Lower Back Pain

S.No Exercise Name Main Benefit Recommended Repetitions
1 Knee-to-Chest Stretch Loosens lower back muscles and improves flexibility 2-3 times, twice daily
2 Cat-Cow Stretch Increases spinal mobility and reduces tension 10 times, once or twice daily
3 Bridge Exercise Strengthens glutes, hamstrings, and core 10-15 times daily
4 Bird-Dog Stretch Builds stability and strengthens core 10 times each side daily
5 Child’s Pose Stretches spine, hips, and thighs; reduces tension Hold 30 seconds, 2-3 times daily
6 Lower Back Rotational Stretch Loosens tight muscles and improves spinal motion 2-3 times each side daily
7 Cobra Stretch (Back Extensions) Promotes spine extension and eases disc pain 5-10 times daily
8 Abdominal Bracing Strengthens deep core muscles 10-15 times daily
9 Piriformis Stretch Relieves tension in piriformis muscle 2-3 times each side daily
10 Hamstring Stretch Improves leg flexibility Hold 20-30 seconds, 2-3 times daily

1. Knee-to-Chest Stretch

The Knee-to-Chest Stretch helps gently loosen tight muscles in your lower back and improves your spine’s flexibility. It reduces stiffness caused by long sitting or standing and can relieve lower back pain. Doing this stretch regularly also increases blood flow, helping your muscles relax and recover faster.

How to do it:
A. Lie on your back with knees bent and feet flat on the floor.
B. Use both hands to pull one knee toward your chest, tightening your belly muscles and pressing your lower back into the floor.
C. Hold for 5 seconds, breathing slowly.
D. Slowly lower the leg and repeat with the other leg. Then, try pulling both knees to your chest together.

Repeat each stretch 2-3 times. Do this routine once in the morning and once in the evening if possible.

Tip: Move slowly and stop if you feel sharp pain.

2. Cat-Cow Stretch

The Cat-Cow Stretch helps increase the movement of your spine and reduces tightness caused by sitting for long hours. It gently moves your back up and down, keeping your spine flexible and easing lower back pain.

How to do it:
A. Get on your hands and knees with your back straight.
B. Arch your back up like a cat, pulling your belly in (Cat pose).
C. Lower your back down while lifting your head and tailbone up (Cow pose).
D. Repeat this slow motion 10 times.

Repeat this movement 10 times, once or twice daily for best results.
Tip: Move slowly and breathe deeply. Stop if you feel sharp pain.

3. Bridge Exercise

The Bridge Exercise strengthens your glutes, hamstrings, and core muscles that support your lower back. Strong muscles help reduce pain and improve posture, making your back more stable.

How to do it:
A. Lie on your back with knees bent and feet flat on the floor.
B. Slowly lift your hips up to form a straight line from shoulders to knees.
C. Hold for 5 seconds.
D. Slowly lower your hips back down.

Do this exercise 10 to 15 times every day for better support and strength.

Tip: Keep your core tight and avoid arching your lower back too much.

4. Bird-Dog Stretch

Bird-Dog Stretch improves balance and strengthens your core and lower back muscles. It helps stabilize your spine and reduces pain.

How to do it:
A. Start on your hands and knees.
B. Extend your right arm forward and left leg backward, keeping both straight.
C. Hold for 5 seconds.
D. Return to start and repeat with opposite arm and leg.

Repeat this stretch 10 times on each side for improved stability.

Tip: Keep your back flat and avoid twisting your hips.

5. Child’s Pose

Child’s Pose gently stretches your spine, hips, and thighs, easing tension and pain in the lower back. It also promotes relaxation and helps relieve stress.

How to do it:
A. Kneel on the floor and sit back on your heels.
B. Stretch your arms forward and lower your chest toward the floor.
C. Hold for 30 seconds while breathing deeply.

Hold this position for 30 seconds and repeat 2-3 times.

Tip: Don’t push yourself too hard. Stop if you feel discomfort.

6. Lower Back Rotational Stretch

This stretch loosens tight muscles in your lower back and improves your spine’s range of motion, which helps reduce pain and stiffness.

How to do it:
A. Lie on your back with knees bent.
B. Slowly drop both knees to one side while keeping your shoulders flat on the floor.
C. Hold for 20 seconds.
D. Repeat on the other side.

Repeat this stretch 2-3 times on each side daily.

Tip: Move slowly and avoid forcing your knees down.

7. Cobra Stretch (Back Extensions)

The Cobra Stretch helps extend your spine and can relieve pain from disc problems by gently opening up the front of your body and improving spinal flexibility.

How to do it:
A. Lie on your stomach with hands under your shoulders.
B. Slowly push your chest up by straightening your arms.
C. Hold for 10-15 seconds.
D. Slowly lower back down.

Repeat this stretch 5-10 times every day.

Tip: Don’t push too hard if you feel pain in your lower back.

8. Abdominal Bracing

Abdominal Bracing strengthens your deep core muscles that support your spine and reduce stress on your lower back, improving overall stability.

How to do it:
A. Lie on your back with knees bent.
B. Tighten your stomach muscles like you are pulling your belly button toward your spine.
C. Hold for 5-10 seconds while breathing normally.

Repeat this exercise 10-15 times daily.

Tip: Keep breathing normally and don’t hold your breath.

9. Piriformis Stretch

Piriformis Stretch relieves tension in the piriformis muscle, which can irritate the sciatic nerve and cause pain in the lower back and legs.

How to do it:
A. Lie on your back.
B. Cross one leg over the opposite knee.
C. Use your hands to gently pull the uncrossed leg toward your chest.
D. Hold for 20 seconds, then switch legs.

Repeat this stretch 2-3 times on each side daily.

Tip: Stretch gently and stop if you feel sharp pain.

10. Hamstring Stretch

Your hamstrings are the muscles at the back of your thighs. When they get tight, they can pull on your lower back and cause pain. Doing hamstring stretches helps make these muscles more flexible. This takes pressure off your lower back and helps you move more comfortably.

How to do it:
A. Sit on the floor with one leg straight and the other bent.
B. Reach toward the toes of the straight leg.
C. Hold the stretch for 20-30 seconds.
D. Switch legs and repeat.

Repeat this stretch 2-3 times on each leg daily.

Tip: Don’t bounce while stretching; move slowly and gently.

How to Prevent Lower Back Pain From Coming Back

While these exercises for lower back pain can help relieve discomfort, it’s equally important to understand why the pain happens in the first place.

A physiotherapist can identify the root cause of your pain and create a personalized exercise program tailored to your needs, ensuring the best possible results.

Many people assume lower back pain is just part of getting older. Although aging can contribute to stiffness, it doesn’t have to control your life. In fact, we’ve seen many people in their 50s with healthier spines than some 20-year-olds — all thanks to consistent care and exercise.

As we age, the fluid that lubricates our joints decreases, cartilage thins, and muscles can tighten. But other factors can also cause back pain and stiffness:

  • Dehydration: Muscles need plenty of water to stay flexible. Be sure to drink enough fluids daily.

     

  • Inactivity: Sitting, sleeping, or driving for long periods can cause muscles to stiffen, so try to stay active throughout the day.

     

  • Stress: Prolonged stress can cause muscle tightness and poor posture, increasing strain on your back.

     

  • Poor Lifting Technique: Always bend your knees, take a deep breath, and brace your core before lifting heavy objects to protect your back.

     

At Resolve360, we offer expert online consultation physiotherapy services designed to provide personalized care wherever you are. Our skilled physiotherapists assess your condition remotely and guide you through tailored exercises and treatment plans that fit your lifestyle.

If you’re tired of living with lower back pain, don’t wait any longer. Start your personalized treatment with Resolve360 Online Consultation Physiotherapy today. Our expert physiotherapists will guide you step-by-step from the comfort of your home. Contact us or visit our website now to book your first session and take the first step toward a stronger, pain-free back.

At Resolve360, our physiotherapy treatment is designed for real, lasting recovery — all done online from the comfort of your home. We don’t use machines or medicines. Instead, we focus on expert-guided movement and hands-on manual therapy delivered through live online sessions that truly help your body heal.

Why Choose Resolve360 for Back Pain Treatment

When it comes to treating back pain, choosing the right physiotherapy provider is crucial for lasting results. Resolve360 stands out because we combine expertise, convenience, and a natural approach to healing.

  • Our team consists of certified and highly experienced physiotherapists who tailor every treatment to your individual needs.

  • You have the flexibility to receive care from the comfort of your home through live online sessions, or visit our clinics for in-person support.

  • Each session is personalized, ensuring focused one-on-one attention to help you progress safely and effectively.

  • We use only natural, evidence-based techniques — no machines, medications, or invasive procedures.

  • Our treatment plans are transparent and affordable, with flexible options that fit your lifestyle and budget.

At Resolve360, we are dedicated to helping you achieve long-term relief and improved quality of life through safe, natural physiotherapy care.

Dr Nidhi Kumari

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 Kumari

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.

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I have been taking sessions from March without a break. It has been a boon for my physical fitness. My issues with my fitness especially knee ligaments have been effectively taken care of and I am able to continue with active tennis daily thanks to resolve360 and Dr. David
Mr Keyur Dalwadi
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Ms Srishti Gupta
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Hello everyone I have been regularly taking sessions from Resolve360 (from Dr Apoorva) since January 2020. I have been suffering from upper and lower back pain from last 10 years....Read More
Ms Christy J
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Read More
By the advice of my gynaecologist, I found this place. I thank doctor Dr Aporva for supported me and encouraged me well even before my sessions begin. Doctor Prerna who dealt me...Read More
Ms Garima Gupta
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Read More
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Ms Shubhra Jain
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Ms Shruti Gupta
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Resolve360 is great platform for online physiotherapy. I was suffering from scapula dyskinesia and had lot of pain in right shoulder movement. I was introduced...Read More
R HARISHANKAR
R HARISHANKAR
COVID19 Rehab
Read More
The therapy sessions were very helpful in regaining heart and lung fitness after recovering from covid. The trainers were friendly, knowledgeable and they provided a customised program depending on my fitness level and health condition.

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Resolve360 is great platform for online physiotherapy.
I was suffering from scapula dyskinesia and had lot of pain in right shoulder movement. I was introduced to Resolve 360 by my oncologist.

Within a month (26 sessions) there was a considerable improvement. Sessions are very cost-effective and doctors are very kind and efficient.
Doctor David has been really great and helpful. I would highly recommend Resolve 360.

Ms Shruti Gupta

Rehab for Scapula Dyskinesia

I took prenatal care program from Resolve 360. Dr. Preyrna was assigned to me and she has done commendable job. I did prenatal exercises under her supervision, she designed program according to my body need. With her help my pregnancy was healthy and I got good dilations at the time of delivery. I am blessed with a healthy baby girl and very happy with Resolve 360.

Ms Shubhra Jain

Prenatal Care

Best therapy sessions that too at home and timings are very flexible. I had a issue in my neck and lower back since almost 4 to 5 years, taken so many treatments and physio sessions. But all gave a temporary relief. Then my friend referred me this Resolve 360 in 2020, in starting i was hesitant as everything was online, but after taking almost 10 sessions i got much relief, and now i am almost free of pain. Thanks to the team of Resolve 360.

Ms Garima Gupta

Rehab for Neck & Back Pain

By the advice of my gynaecologist, I found this place. I thank doctor Apporva for supported me and encouraged me well even before my sessions begin. Doctor Prerna who dealt me personally in my workout sessions also led me nicely according to my health condition. After every session she will ask my feedback of previous sessions. Accordingly she changed the workouts and made the class enjoyable. Much helpful. So interactive and friendly. They understood my health condition and cope with that nicely. Not straining me rather made me to enjoy. I did course for 1 month only for my tummy after C section. Lots of improvements. If I continue furthur, I would have seen a lot more. Given health advices, diet chart also along with workouts. I highly recommend.

Ms Christy J

Post Natal Care

Hello everyone I have been regularly taking sessions from Resolve360 (from Apoorva) since January 2020. I have been suffering from upper and lower back pain from last 10 years. After being to number of doctors and physiotherapist in Delhi & Ncr, i could not find any solution to my pain. I was not even ready to try with her as i had lost all hopes and so much of money but luckily my sister pushed me alot and i started taking sessions. Also i had severe recurring tennis elbow pain in both the elbows. I have gained strength and my pain is so much better and manageable now. Can’t thank enough apoorva for her dedication to help me improve. Will surely recommend everyone to go for it without any second doubts. The key is to be consistent and you will see results for sure.

Ms Srishti Gupta​

Rehab for Back Pain

My father’s case was worse case of covid he had severe lung damage and was in hospital for almost 40 days, My mentor here provided really great guidance and help; sessions helped so much in recovery. He was in ICU for 30 days we continued sessions there and with the grace of god he recovering.

Mr Nikhil Shrivastava

COVID19 Rehab

Let the year 2021 bring laughter, joy and happiness and good health. It already has, in mine and my husband Narayans life. Yes we are now freely moving around doing our daily chores, on our own, with full energy. The credit goes to Dr.Apoorva who has magical fingers. We were in pain at the outset of covid. we were doing all our work with no help. The result… Back pain😈. Dr.Apoorva was kind enough to treat us immediately, following with caution all covid safety procedures. 🙏☺️ There was instant relief and in a weeks time we were ready for work. We were adviced physiotherapy. Dr.Prerna and Dr.David were mine and Narayanan’s instructors respectively. We were fortunate to have such dedicated professionals. They taught us with Patience answering to all our queries and methodically helped us to do the workouts in the right way. They made the sessions interesting and challenging too! Now we do the workout with passion to stay active. As senior citizens, we manage our daily routine independently now. Thank you Dr.Apporva, Dr.Prerana and Dr. David. Hope many people receive your services for the betterment of their health. 🙏🙏Happy New Year🌹 2021.☺️

Ms Uma Narayanan

Rehab for Back Pain

A friend introduced me to Resolve 360 so that I could treat a ligament injury that was hindering my day to day activities. It was a bad phase! This platform is not only a venture but a baby to Ms. Apoorva Shrivastava. With a lot of love, care and experience she brings together some of the best people in the industry to help with physical therapy and other treatments. She chose Ms Prayerna Bhattarai as my therapist and since then i started recovering faster with a well-thought out and personalized plan. My strength is coming back steadily and now i am planning to do a complete fitness routine with them so that such injury never happens in the future! I highly recommend that everyone should connect with Resolve 360!

Ms Shilpi B

Rehab for Ligament Injury

One of the best app available for therapy sessions online. I was covid positive, and one more my friend recommended this app, trust me, it was the best decision I have ever taken. I took more than 10 sessions and it was really very helpful for me. I recovered from Covid with the help of sessions very fast. Special thanks to Dr Tanveer Kaur Ma’am for the amazing sessions. Highly Recommended.

Mr Narayan Vyas

COVID19 Rehab

I had online Physiotherpy sessions by Prerana for my heel pain. ( Tendo Achilis Sprain).
Though virtual, it was more interactive.

She was very observant throughout the sessions, correcting me while doing the exercises and was assertive in her outlook.

I found her instructions and methodology very helpful. She is updated in her academic knowledge in the field of Physiotherpy. She clarified my doubts about the role of Laser and Ultrasound treatment quoting evidence based data. With my personal experience I agree with her opinion that these are more of placebo effect.

Physiotherpy though not a miracle treatment, is a compelling necessity to most of the musculoskeletal and neurological illnesses. It needs to be accepted as healthy way to live.

Dr Shrinivas H

Rehab for Heel Pain

From being a couch potato with poor cardio respiratory system to reaching pre-athlete levels of fitness in a span of 3 months, my journey with Resolve360 and Dr.David (Physiotherapist) has been anything but magical!

About 3 to 4 months ago, my blood report showed very high bad cholesterol levels, I was low on stamina and had frequent breathing issues. My GP prescribed me cholesterol meds for a month but I felt that alone wouldn’t get me back in shape because I needed a major lifestyle overhaul.

Dr.David educated me about my condition in detail and where it could lead me to if I don’t take action in the long run. He put me on a balanced workout regime being easy with cardio workouts in the initial days and gradually upgraded it observing me closely. He also advises me on dietary choices and follows up frequently. During the initial days, my ears used to get blocked within 5 wall squats and I stop right away but now I do over 20 in one shot and hardly feel a thing. I used to lose balance and fall off over my face within 6 push-ups or 20 seconds of plank and now I do about 24 push-ups in one shot. My heart rate used to raise above 150 bpm doing jumping jacks or other cardio workout within 20-30 seconds. You won’t believe I don’t do any of these cardio workouts without additional weights on my feet these days and my heart rate and recovery are as steady as they could get. I couldn’t run for over 2 min without stopping and gasping and now I cover about 4.6 km in 30 min and follow-up with a 20 min walk. Not convinced yet? My VO2 Max (I use an Apple Watch to measure this stat) was just about 33 while I started with Resolve360 and David. That reflects a very poor cardio respiratory fitness for a 34 year old. It’s 43.5 today ! Easily above average. Please read upon about VO2 Max and how it directly relates to cardio respiratory fitness so you get an accurate picture about my monumental progress in the last 3 months. I’ve been trying to get into a regular physical workout and balanced diet discipline since my 20s but I’d never been so motivated as I’m now. Give these guys a try. After all, the best investment you could ever make is on your health !

Mr Ram Kumar

Physical Fitness

We contacted resolve360 for our child speech issue and I must say Resolve 360 team and Apoorva doing a wonderful job.

Our speech therapist Jaslia from Resolve360 is having a excellent knowledge and it helps our child a lot. Jaslia understand child psychology very well. Due to her efforts, we are seeing tremendous improvements in our child. She has a strong dedication towards her work and her nature towards kids makes her a very special one. She has given us enough confidence, due to her efforts and excellent service, we are seeing good improvements for my child speech & communication skills.

I would highly recommend Jaslia & Resolve360 team for their excellent work. God bless you!!

Keyur Dalwadi

Speech Therapy for his Kid