Top 5 Exercises to Relieve Lower Back Pain at Home

July 9, 2025

(And How to Know Which Ones Are Right for You)

Lower back pain is incredibly common. In fact, it’s the leading cause of disability worldwide. If you’re struggling with back pain, you’re not alone.

But here’s the tricky part: back pain often responds very differently from person to person. That means there really isn’t a “magic top 5 exercises” that work for everyone.

Instead, we encourage you to use these as starting points. Try them out, see how your body responds, and use your response as a guide:

• If an exercise feels better during or after, continue with it.
• If it makes your pain worse during or after, stop or proceed with caution.

This approach helps you become an active participant in your care — and gets you on the road to moving well for life.

1) Standing Lumbar Extension

Many people with back pain find relief from gentle backward bending.

– Stand tall with your feet hip-width apart.
– Place your hands on your lower back for support.
– Slowly lean back, arching your back until you feel a mild stretch.
– Return to standing.
– Repeat 10 times, moving within a pain-free range.

Tip: This is often helpful if your pain worsens with prolonged sitting or bending forward.

2) Seated Lumbar Flexion

On the other hand, some people feel better bending forward.

– Sit on a sturdy chair with your feet flat on the floor.
– Gently bend forward, reaching your hands toward the floor or your ankles.
– Hold for a breath or two, then slowly return to upright.
– Repeat 10 times.

Tip: Often helpful if your back feels stiff standing up straight or you’re more comfortable sitting.

3) Pelvic Tilts

This simple move helps gently mobilize the spine and engage core stabilizers.

– Lie on your back with your knees bent and feet flat on the floor.
– Gently flatten your back into the floor by tightening your stomach and tilting your pelvis up.
– Then relax to the starting position.
– Repeat 10-15 times.

4) Bridges

Great for strengthening the glutes and supporting muscles that protect your back.

– Lie on your back with knees bent, feet hip-width apart.
– Press through your heels and lift your hips off the floor until your body forms a straight line from shoulders to knees.
– Hold 2-3 seconds, then lower back down slowly.
– Repeat 10 times.

5) Mini Squats

Builds leg and core strength in a safe, controlled way.

– Stand with feet hip-width apart, lightly holding onto a counter or chair for support if needed.
– Slowly lower your hips a few inches (like sitting into a shallow chair), keeping weight in your heels.
– Return to standing.
– Repeat 10-15 times, keeping the movement pain-free.

How Do You Know If You’re Doing the Right Exercises?

Your body is your best guide.

– If your pain feels less intense, goes from your leg up closer to your back, or you move easier afterward, that’s usually a green light to keep going.
– If your pain spreads further down your leg, gets sharper, or feels worse after doing these, it’s a sign to back off and seek guidance.

What If You’re Unsure or Not Improving?

Sometimes, back pain needs a more tailored approach. Our team at New Life Physical Therapy offers:

– Full evaluations covered by most insurances
– Or affordable self-pay consultations for $89 to help you figure out the right next step and direction to go.

We’ll help you understand the root cause of your pain and develop a clear plan to get you moving confidently again.

FAQ:

• Is it okay to exercise if my back hurts?
  Gentle movement is often better than prolonged rest. It is a fine balance between enough movement and too much that you have to work to find.
• Should I use ice or heat?
  Try both and see what feels best. Ice can calm acute irritation, heat can ease stiffness.
• How long should I try these before getting help?
  If you’re not seeing improvement in 1-2 weeks, it’s smart to get it checked out.