6 Exercises to Relieve Lower Back Pain at Home

February 26, 2025

Struggling with lower back pain? You’re not alone – 75-85% of people experience it during their lives. The good news? Regular, targeted exercises can help reduce pain, improve flexibility, and strengthen your back. Here’s a quick overview of six effective exercises you can do at home:

Knee-to-Chest Stretch: Eases tension in your lower back and improves flexibility.
Pelvic Tilt: Strengthens core muscles and supports spinal health.
Cat-Cow Movement: Boosts mobility and reduces stiffness in the spine.
Seated Twist: Enhances spinal flexibility and posture.
Bird Dog Balance: Builds core strength and stabilizes the spine.
Bridge Lift: Strengthens glutes and core for better back support.

Key Tips Before You Start:

Stop if you feel sharp pain or numbness.
Consult a doctor if your pain lasts over 12 weeks or worsens.

These exercises are safe, easy to follow, and require no special equipment. Start small, stay consistent, and build a routine to protect your back and reduce discomfort. Let’s dive into the details!

Lower Back Stretches to Reduce Pain and Build Strength

1. Knee-to-Chest Stretch

The knee-to-chest stretch is a simple way to ease back pain, requiring no special equipment. It’s done on a flat surface and focuses on improving flexibility while working multiple muscles in your lower back and buttocks.

How to Do It

Start Position: Lie on your back with bent knees and feet flat on the floor.
Single Knee Lift: Bring one knee up toward your chest, holding your lower leg with both hands.
Gentle Pull: Slowly pull your knee closer to your chest. Keep the other foot grounded.
Hold: Maintain the stretch for a few seconds, ensuring your back, pelvis, and legs stay relaxed.
Switch Sides: Lower the leg and repeat with the other knee.

This movement not only stretches your back but also preps it for more activity.

Tip: If lifting your pelvis feels challenging, try placing a small folded blanket under your sacrum for extra support.

Muscles It Targets

This stretch works on several key areas, including:

Erector spinae
Latissimus dorsi
Gluteus medius, minimus, and maximus
Thoracolumbar fascia

"The knees-to-chest stretch is the best stretch for your lower back. This gentle move stretches several muscles across the lower back and buttocks." – Anne Asher, CPT ^[2]

It’s especially helpful for those with spinal stiffness, as it encourages better flexibility and muscle relaxation.

How Often?

Perform 10-15 repetitions once or twice daily. Hold each stretch briefly. Start with one leg at a time, and after a few pain-free days, you can try pulling both knees toward your chest.

Caution: If you feel pain while doing this, stop and consult a healthcare professional. They might advise sticking to the single-leg version until your body is ready for more.

2. Pelvic Tilt Exercise

After the Knee-to-Chest Stretch, pelvic tilts are a great way to activate your core and support spinal health. This simple movement helps strengthen your core muscles and can ease lower back discomfort. It also encourages gentle spinal mobility.

How to Do Pelvic Tilts

The floor version of the pelvic tilt is perfect for beginners. Follow these steps to do it correctly:

Starting Position: Lie on your back with knees bent and feet flat on the floor. Rest your arms at your sides with palms facing down.
Core Engagement: Inhale deeply. As you exhale, tighten your abdominal muscles and tilt your tailbone slightly upward.
Movement: Press your lower back into the floor, pulling your navel toward your spine.
Return: Inhale again and allow your pelvis and spine to return to a neutral position.

Aim for 5–10 repetitions, focusing on smooth and controlled movements.

Why It Helps with Back Pain

Pelvic tilts engage core muscles that stabilize the spine. Neveen Hoppes, a physical therapist at Atlantic Health System, explains: "The best way to protect your back is to strengthen the deep core muscles that support the spine. These exercises work your transverse abdominis, obliques, and gluteus medius – the huge stabilizer muscles in the body" ^[1].

Key benefits of pelvic tilts include:

Gentle flexion-extension motion for the lumbar spine.
Potential reduction of inflammatory substances.
Improved spinal mobility.
Relief from stiffness.

Tips for Proper Form

Good form is essential for avoiding injury and getting the most out of this exercise. Peloton instructor Anna Greenberg advises: "There’s no need to over-grip the glutes or over-tense the more superficial abdominal muscles. This exercise is subtle and quiet but has a big impact" ^[3].

Form Checklist:

Keep movements small and controlled.
Breathe steadily throughout.
Focus on engaging deep spinal muscles.
Avoid lifting your buttocks off the ground.
Relax your hip flexors.

Mistakes to Avoid:

Holding your breath.
Pushing your stomach out instead of engaging your core.
Over-clenching your glutes.
Tilting the pelvis incorrectly.

Physical therapist Susan Winograd highlights: "It’s easy to hold your breath during core exercises, but steady breathing helps engage the right muscles and prevents tension from building up" ^[3].

3. Cat-Cow Movement

The Cat-Cow movement combines two flowing motions that help ease lower back discomfort and improve spinal flexibility. It’s a great way to prepare your body for core and flexibility exercises.

Cat-Cow Steps

Start on all fours, ensuring your wrists are aligned under your shoulders and your knees are directly below your hips. Keep your spine in a neutral position.

Cow Pose (Inhale):
- Curl your toes under and tilt your pelvis backward.
- Lift your tailbone, letting the motion flow through your spine.
- Gently raise your gaze, avoiding any strain.
Cat Pose (Exhale):
- Flatten the tops of your feet on the floor.
- Tuck your pelvis and round your spine upward.
- Drop your head, directing your gaze toward your navel.

Benefits of Spine Movement

This stretch helps your spine move more freely, which can ease back pain and improve overall flexibility. It also promotes better blood flow to spinal discs ^[4], reduces upper back tension ^[5], provides relief from sciatica ^[5], and strengthens core muscles to support better posture.

"Allow the cervical spine to be PART of the movement" – Helen Phelan, Corrective Exercise Specialist and Pilates Instructor ^[7]

Tips for Daily Practice

Incorporate 5–10 breath cycles into your routine, either in the morning or whenever you feel stiff. Match your breathing to the movements for maximum benefit ^[4]. Adjust the motion if you experience any discomfort.

Key Form Points:

Keep your knees and shins hip-width apart ^[6].
Engage your shoulders: spread your shoulder blades during Cat Pose and draw them together in Cow Pose ^[7].
Stop immediately if you feel any pain.

For those with neck injuries, keep your head in line with your torso rather than moving it up or down ^[4].

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4. Seated Twist

The Seated Twist is a great way to ease back stiffness while boosting spinal mobility. It builds on earlier exercises and helps alleviate lower back pain.

How to Perform a Safe Seated Twist

Follow these steps to ensure proper form and safety:

Start with the Basics: Sit on a flat surface. Extend your left leg and bend your right knee so your right foot rests outside your left thigh. Keep your sit bones firmly grounded.
Align Your Spine: Inhale deeply to lengthen your spine. Place your right hand behind you for stability and your left hand on the outside of your right thigh, keeping your back straight.
Twist Gradually: Exhale as you slowly rotate, starting from your lower spine and moving upward through your mid-back, upper back, and neck. Hold the twist for 5–8 breaths, then return to the center and repeat on the other side.

Benefits for Back Health

The Seated Twist offers several perks for improving back health and flexibility. Research from the National Institutes of Health (NIH) highlights its effectiveness, especially for older adults dealing with stiffness ^[8]. Here’s what it does:

Stretches and strengthens the lower back muscles
Opens up the thoracic spine (mid-back)
Encourages better posture

These benefits make it an excellent addition to any routine focused on spinal health.

"Seated Twist is a gentle spinal twist that opens up the hips and stretches the chest, shoulders, upper and lower back. It’s a fantastic pose to alleviate pain in the neck and upper back. It’s a nice one to do every day." – Yoga 15 ^[9]

Modifications for Comfort

If the traditional floor version feels too challenging, try these alternatives:

Chair Variation

Sit on the edge of a sturdy chair with both feet flat on the floor.
Use the chair back or armrest for support as you twist gently, keeping your posture upright.

Floor Adjustments

Place a yoga block or folded blanket under your hips for better alignment.
Keep both legs extended if crossing them feels uncomfortable.
Use yoga blocks to support your hands if they don’t easily reach the floor.
Lean against a wall for added balance if needed.

These adjustments ensure that everyone can enjoy the benefits of the Seated Twist, regardless of flexibility or experience.

5. Bird Dog Balance

The Bird Dog exercise is a great way to strengthen your core, stabilize your spine, and ease lower back pain. Building on stretches that improve flexibility, this move focuses on core strength to support your spinal health.

Bird Dog Instructions

Here’s how to perform the Bird Dog with proper form:

Starting Position: Begin on all fours, with your knees aligned under your hips and your hands under your shoulders.
Engage Your Core: Tighten your abdominal muscles and keep your spine neutral.
Extend Arm and Leg: Reach your right arm forward and stretch your left leg back until both are level with your body.
Hold and Return: Hold this position for 2–3 seconds, then slowly return to the starting position.
Switch Sides: Repeat the movement with your left arm and right leg.

If you’re new to this, start with 5 repetitions on each side. Over time, aim for three sets of 10 repetitions.

"This is a very simple but effective core stability exercise." – Bill Kelley, D.P.T., C.S.C.S. ^[11]

Core Strength Benefits

The Bird Dog exercise offers several benefits:

Strengthens the erector spinae and engages both front and back core muscles.
Improves spinal stability by building muscle endurance.
Strengthens the glutes, providing better support for your back.

Research highlights that Bird Dog reduces muscle fatigue while effectively working your abdominal and back muscles ^[11]. It’s particularly helpful for those recovering from back injuries.

Common Mistakes to Avoid

To get the most out of this exercise and avoid injury, watch for these mistakes:

Hip Tilting: Keep your hips level. Placing a weight plate on your lower back can help ensure stability.
Sagging Chest or Arching Back: Maintain a neutral spine throughout the movement.

"In essence, the body should resemble a hunting dog pointing to a bird in the brush." – Rocky Snyder, C.S.C.S. ^[11]

Want a simple way to check your form? Place a plastic cup on your lower back. If it falls, focus on controlled, steady movements ^[10].

6. Bridge Lift

The bridge lift targets the glutes, hamstrings, and core, helping to support spinal health and ease back discomfort. Like other core exercises, it focuses on stability to alleviate lower back pain.

How to Perform a Bridge Lift

Starting Position: Lie flat on your back, bend your knees, and place your feet flat on the floor, directly under your knees.
Core Engagement: Tighten your abs and press your lower back into the floor.
Lift Movement: Squeeze your glutes and lift your hips until your body forms a straight line from your knees to your shoulders.
Hold Position: Keep your core engaged and hold for 20–30 seconds.
Return: Slowly lower your hips back to the floor.

This simple yet effective movement builds strength and stability, forming the foundation for further progress.

Benefits for Back Strength

Activates key core muscles like the rectus abdominis and erector spinae to support the spine.
Can reduce back pain by an average of 68% within 12 weeks, based on Hinge Health programs ^[12].
Strengthens the glutes and hamstrings while stabilizing the core.

Ways to Make It More Challenging

Add variety to increase difficulty:

Elevated Feet: Place your feet on a stable surface like a bench or step.
Single-Leg Bridge: Extend one leg while lifting your hips.
Bridge March: Alternate lifting each foot while holding the bridge position.

Avoid These Common Mistakes

"A common mistake is lifting into a bridge with your lower back, which causes your back to arch and may actually increase low back pain." – Kelcie Wittman, PT, DPT ^[13]

To maintain proper form:

Keep your core tight throughout the exercise.
Avoid arching your back.
Push through your heels for stability.
Focus on engaging your glutes during the lift.

Incorporating this exercise into your routine can help strengthen your core and support your spine effectively.

Conclusion: Making Exercise Routine

Why Regular Exercise Matters

Consistently doing back exercises can improve blood circulation, increase mobility, and ease tension ^[14]. Strengthening the lumbar area is also shown to help with chronic pain ^[16]. These six exercises can:

Build stronger core and back muscles
Increase flexibility and improve movement
Alleviate pain and lower the risk of future issues
Support better posture and overall stability

Let these benefits inspire you to stick with a routine.

How to Build a Habit

Creating a regular exercise habit takes effort and planning. Neveen Hoppes, PT, explains that daily strengthening and stretching can ease pain, speed up recovery, and protect your back ^[1].

Here are some tips to help you stay consistent:

Treat your exercise time like a non-negotiable appointment
Start small with easy sets and gradually increase intensity
Keep track of your progress to maintain motivation

When to Seek Professional Advice

Although these exercises can be helpful, proper guidance is essential.

"From improved posture to protection from injury, enhanced athletic performance, and pain relief, a strong back is crucial to good health." – Jenette Restivo, Health Writer, Harvard Health Publishing ^[15]

If you have existing injuries or chronic conditions, consult a healthcare provider before starting any new exercise program ^[15].