5 Exercises for Lower Back Pain You Can Do at Home

Lower back pain affects up to 80% of adults at some point in their lives. The good news? A few simple, evidence-based exercises done consistently at home can make a significant difference — no equipment needed.

Before starting, a quick note: if your pain is severe, radiating down your leg, or came on after an injury, please book an assessment before trying these exercises.

1. Pelvic tilts

One of the most foundational exercises for back pain. Lie on your back with knees bent and feet flat on the floor. Gently flatten your lower back against the floor by tightening your abdominal muscles, hold for 5 seconds, then release.

Sets: 3 × 10 repetitions

Why it works: Activates deep core muscles that support the lumbar spine.

2. Knee-to-chest stretch

Lie on your back. Bring one knee up toward your chest, holding behind the thigh, and gently pull until you feel a comfortable stretch in your lower back and glute. Hold for 20–30 seconds, then switch sides.

Sets: 3 holds each side

Why it works: Decompresses the lumbar vertebrae and releases tension in the hip flexors.

3. Cat-cow stretch

Start on all fours with hands under shoulders and knees under hips. Inhale as you let your belly drop toward the floor (cow), then exhale as you round your spine toward the ceiling (cat). Move slowly and with control.

Sets: 2 × 10 slow repetitions

Why it works: Restores spinal mobility and encourages fluid movement through stiff joints.

4. Bird-dog

From the same all-fours position, extend your right arm forward and your left leg back simultaneously, keeping your core engaged and your back flat. Hold for 3 seconds, then return and repeat on the opposite side.

Sets: 3 × 8 each side

Why it works: Trains spinal stability and coordination — often weak in people with chronic back pain.

5. Glute bridge

Lie on your back with knees bent. Drive through your heels to lift your hips off the floor until your body forms a straight line from shoulders to knees. Squeeze your glutes at the top, hold for 2 seconds, then lower slowly.

Sets: 3 × 12 repetitions

Why it works: Strengthens the glutes and hamstrings, which take load off the lumbar spine during daily activities.

How often should you do these?

Aim for once daily, or at minimum 4–5 times per week. Consistency matters far more than intensity here. Most people notice a meaningful reduction in pain within 2–3 weeks of regular practice.

When to seek professional help

If your pain hasn't improved after 4 weeks of consistent exercise, is worsening, or is accompanied by numbness, tingling, or weakness in the legs — it's time to get a proper assessment. These exercises are a starting point, not a substitute for individualised care..

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