5 Gentle Exercises to Relieve Lower Back Pain at Home

Lower back pain is one of the most common reasons people visit a physiotherapist. The good news is that for most people it improves with gentle, consistent movement rather than complete rest. Below are five safe exercises you can begin at home, along with guidance on technique and when to seek professional care.

Why does lower back pain happen?

Most lower back pain is not caused by serious damage. It often comes from stiffness, weak supporting muscles, prolonged sitting, or sudden overload such as awkward lifting. Staying gently active helps the tissues recover and reduces the chance of pain becoming long-term.

5 exercises to start today

1. Pelvic tilts

Lie on your back with knees bent. Gently flatten your lower back into the floor by tilting your pelvis, hold for 3 seconds, then relax. Repeat 10 times. This wakes up the deep core muscles that support your spine.

2. Knee-to-chest stretch

Lying on your back, bring one knee toward your chest and hold for 20–30 seconds. Switch sides. This eases tension in the lower back and hips.

3. Cat-camel mobility

On hands and knees, slowly arch and round your back. Move smoothly for 8–10 slow repetitions to restore comfortable spinal movement.

4. Glute bridges

Lying with knees bent, squeeze your buttocks and lift your hips. Hold briefly and lower. Strong glutes take load off the lower back during daily activities.

5. Bird-dog

On hands and knees, extend the opposite arm and leg while keeping your trunk steady. This builds control and stability around the spine.

Tips for safe practice

• Move slowly and stay within a comfortable range — sharp pain is a signal to ease off.
• Breathe normally and avoid holding your breath.
• Consistency matters more than intensity; a little each day works best.

When to see a physiotherapist

If your pain is severe, spreading down the leg, linked to numbness or weakness, or not improving after a couple of weeks, book an assessment. At Healmotus Physio Care we identify the drivers of your pain and build a plan to relieve it and prevent recurrence — in clinic or with a home visit across Bengaluru.