What are the 10 best lower back pain relief exercises?

What is back pain?

Back pain is one of the most common complaint amongst people. At least once in a lifetime, almost 80% of people will experience back pain. The symptoms range from mild aches and pains to severe pain that prevents you from sitting, bending, or standing. You may also experience numbness and tingling in your lower limbs. Lower back pain is caused due to injury to a muscle or a ligament.

Lower back pain is also called the lumbar region that starts from below the rib cage. Most injuries, conditions, or diseases are often linked to lower back muscles or tendons in the back.

What are all common causes behind back pain?

• Muscle strain is the most often caused due to back pain.

• Sometimes it is also caused by a condition called “sciatica,” and it is often a result of repeated movements such as lifting heavy objects and lying in positions that place pressure on the back or lower back.

• Some people might even strain their back by coughing, sneezing, twisting, or bending.

• Injury due to accident where the bones in the spine break up resulting in the fracture. Certain conditions such as spondylolysis or osteoporosis are high chances of getting fractures.

• Osteoarthritis is the most common type of arthritis that causes lower back pain.

• Herniated disc due to slipped, ruptured, or bulge disc and degenerated disc disease due to wear away spine.

• Osteoarthritis is also one of the causes of back pain in the spine region.

• Back pain is integrated with Core muscles or abdominal muscles. When the core muscles are weak, it affects ligaments, spinal bones, and discs, which causes a lack of stability, eventually causing back pain or lower back pain.

Best way to plan your exercise with help of your Physiotherapist

If you are having pain in your back, there are many ways to upper left back pain treatment and improve your range of motion. If you are experiencing pain from straining or spraining your back, you should consult your experience physiotherapist that helps in planning certain activities to relieve your back pain. With the list of physio exercises for lower back pain and stretching, people can easily find flexibility and feel the decrease in pain gradually.

Physiotherapists are trained to diagnose even the strangest back pain. To properly manage your back, they have an in-depth understanding of the anatomy and biomechanics of the back and lower back.

Recommended exercises by a physiotherapist will strengthen your lower back and relief pain.

Here is list of 10 exercise

1. Cat and Camel exercise

• For this exercise, you need to get down on the floor on all fours.

• Place your hands under your shoulders and your knees beneath your hips.

• Gently raise your back for the camel like hump, your head will move down.

• Do this movement for 10 counts.

• From this position, pull your back down all the way, arch your back like a cat. Your shoulders and head will be pushed up.

• Do this position for 10 counts.

2. Bird and Dog exercise

• Position yourself all fours hands and knees on the floor.

• Make sure your knees are under your hips and your hands under your shoulders.

• Extend your right arm and left leg, so that they are parallel to the floor.

• Make sure the supporting arm, supporting leg, and hips are stable.

• Hold this position for 10 to 15 counts.

• Repeat this movement on another side of the arm and leg for 10 to 15 counts.

3. Core STRENGTHENING exercise

• Lie on your back with your knees bent.

• Cross your arms across your chest.

• Tighten the abdominal muscles for proper movement.

• Lift your head and upper back off the floor.

• Hold for about 3 seconds.

• Slowly lower your upper body down to the floor.

• Make sure to keep your neck and shoulders relaxed and lift your abdominal muscles.

4. Hamstring stretch

• To begin with, lie down on your back and raise your right leg.

• Move your right leg with both hands, beneath your knee.

• Make sure your lift leg is bent with your foot on the floor.

• Gently pull your right leg towards you by keeping it straight.

• Repeat this position with another leg.

• Hold the position for 10 to 15 seconds.

5. Back Extension Exercise

• Standing position back extension can be done.

• Begin with hands on the lower back.

• Slowly arch backward position without any difficulty.

• Do this for five seconds.

• Return back to the starting position.

• Repeat this five times.

6. Periformis stretching

• Lie down on your back with your legs straight.

• Slightly pull the knee towards the chest.

• From the left hand, grasp the knee, pull it towards the left.

• Hold the stretching position.

• Repeat for the other side.

7. Planks

• Start by placing your forearms on the ground.

• Make sure the elbows are aligned below the shoulder, arms should be parallel to the body.

• Raise your pelvis and knees off the ground with the toes placed on the ground.

• Try to keep your body as flat as possible without any discomfort.

• Hold this position for 30 seconds.

8. Superman Posture exercise

• Lie down on your stomach with your face down.

• Now, raise your shoulders with your arms extended in front of you.

• Keep your head in a neutral position.

• By looking at the floor, lift your arms and legs towards the ceiling position.

• Hold it for 30 seconds.

• Return to the starting position.

• Repeat exercise ten times.

9. SLR (Straight Leg Raise) exercise

• Lie down on your back. (Pillow can be recommended for better comfort)

• Keep your knees bent at a 90-degree angle, placing your feet flat on the floor.

• Slide out one leg, and raise the leg slightly.

• Make sure to keep your leg full straight while lifting your leg high. Pause.

• Gradually bring down the leg in a balanced manner.

• Repeat for 5 times.

• Do this for another leg.

10. Bridging Exercise

• Lie down on your back.

• Bend your knees with your foot flat on the floor, hip-width apart.

• Keep your hands at your sides. Press your feet into the floor and slowly raise your hips until your knees are aligned with your shoulders.

• Hold this position for 15 to 30 seconds.

• Lower down.

There are several ways of physio exercises for lower back pain therapies which relieve the series of pain due to back pain or lower back pain, injury due to an accident, fracture, etc. Simple physiotherapy exercises for lower back pain under an expert physiotherapist will help in performing these exercises smoothly and intensify a complete rehabilitation program.

Physio Exercises for Lower Back Pain & Back Strengthening

Transverse Abdominal March for Lower Back Pain & Back Strengthening

Lie down on your back, knees bent. Bring your belly button nearer your spine to tighten your abdominal muscles. Slowly march by lifting one leg off the ground and then switching to the other leg. During this exercise, continue to pull your belly button toward your spine. On each side, repeat 10 times. Perform this exercise twice a day.

Wall Squats for Lower Back Pain & Back Strengthening

Stand with your back against the wall and your feet about 1-2 feet away from it. Squat about half the way down with your feet shoulder width apart, making sure your knees don't go past your toes. Hold for ten seconds and then repeat ten times more. Perform this exercise twice a day.

Transverse Abdominal Contraction for Lower Back Pain & Back Strengthening

Lie down on your back, knees bent and feet flat. Pull your belly button towards your spine to tighten abdominal muscles. Hold for 10 seconds before relaxing. Repeat 10 times more. Perform this exercise twice a day.


In conclusion, back pain or lower back pain is a frequent, debilitating, and often painful condition that can be improved by physiotherapy. Physiotattva will always recommend the best and simple lower back pain exercises to manage pain, enhance core strength, mobility, and flexibility. Physiotattva will always prescribe the most appropriate upper left back pain treatment for patients in the course of their care.


What exercises are good for severe lower back pain?

These are some of the exercises that can give you relief from back pain. Start with simple stretching, walking, bridging, pelvic tilts and modified plank. 

Which Physiotherapy is best for lower back pain?

  1. Physical therapy exercises that works best for lower back pain are
  1. Hip Stretch
  2. Bridge
  3. Toe Touch
  4. Cobra Stretch

Can a physio fix lower back pain?

  1. Research has shown that physical exercise has been very effective in terms of treating lower back pain. Physiotherapy might be one of the most effective treatments for back pain.

How do I strengthen my lower back physio?

  1. Some of the common exercises to strengthen your lower back
  1. Superman pose
  2. Lower back rotational stretch
  3. Bridges
  4. Cat Camel Stretch

Do stretches help lower back pain?

  1. Stretching has been one of the most helpful exercises to get relief from back pain. Sometimes, weak back muscles cause back pain. Strengthening your back muscles helps in getting rid of back pain.