Lower Back Pain Exercise Guide: Safe and Effective Movements You Can Do at Home

Lower back pain is one of the most common problems affecting everyday life. Long hours of sitting, poor posture, inactivity, excess weight and weak core muscles increase the load on the spine and can lead to pain. The good news: with the right exercises, you can support your spine, strengthen your lower back muscles and reduce pain.

In this article, you will find simple, practical exercises that people with lower back pain can safely perform at home. Even though the movements look easy, when you do them regularly they can make a clear difference in your back health.

Before You Start: Important Safety Tips

• Exercises should be done every day; without consistency, long-term results are unlikely.
• As a start, 15 minutes in the morning and 15 minutes in the evening is ideal. You can gradually increase time and repetitions.
• Mild stretching and tension are normal; however, if you feel sharp or shooting pain, stop the exercise.
• If you have a diagnosed condition such as disc herniation, spinal stenosis or a vertebral fracture, follow a programme under medical supervision.
• Include at least 1–2 short relaxation breaks during each exercise session to let the muscles rest.

Relaxation Position (Unloading the Lower Back)

Lie on your back on a firm, comfortable surface. Bend your knees and place one or two pillows under your calves so that your hips and knees are slightly flexed. You should feel your lower back coming closer to the floor and your muscles relaxing.

During a 15-minute session, it is ideal to use this position at least twice for a total of about 5 minutes.

Warm-Up Movements for Neck, Upper Back and Lower Back

1. Neck and Upper Back Stretch

Stand in a relaxed position. Slowly bend your head forwards and backwards, holding each position for a count of 5. Then bend your head gently to the right and left, again holding for a count of 5. Movements should be slow and controlled, not sudden or jerky. This prepares the upper back and neck for the rest of the session.

2. Half Forward Bend

Stand upright with your hands resting on your thighs. Slowly lean your trunk forwards until you feel a gentle stretch in your back muscles. Hold for a count of 5 and return to the starting position. You may repeat this exercise 8–10 times.

3. Side Stretch

Stand with your feet shoulder-width apart. Raise one arm over your head, keeping the other hand sliding down along your thigh. Gently lean your body to the opposite side of the raised arm and hold for a count of 5. Then repeat to the other side. This exercise stretches the muscles along the sides of your lower back. You can perform 8–10 repetitions on each side.

Core Lower Back Strengthening and Support Exercises

4. Pelvic Tilt (Lower Back Stabilisation)

Lie on your back with your knees bent and your feet flat on the floor. Gently tighten your abdominal muscles and press your lower back towards the floor, closing the gap under your spine. Hold for a count of 5, then relax. Repeat this movement 10 times. Pelvic tilts activate both the abdominal and lower back muscles and help stabilise the spine.

5. Bridge Exercise

In the same starting position (on your back, knees bent, feet on the floor), tighten your abdominal and gluteal muscles. Slowly lift your hips from the floor until your body forms a straight line from your shoulders to your knees. Hold this position for 3 seconds and then gently lower back down. Start with 10 repetitions and increase over time as you feel stronger.

6. Knee-to-Chest Exercise

Lie on your back with your knees bent and feet flat on the floor. Bring one knee towards your chest, supporting it with both hands. Hold this position for a count of 5 and then release. Repeat with the other leg. Finally, bring both knees towards your chest together and hold again for 5 seconds. You may perform a total of 5 repetitions. This exercise gently stretches the lower back and gluteal muscles.

7. Cat–Cow Exercise

Come onto your hands and knees in a tabletop position. First, round your back towards the ceiling while bringing your head towards your chest and hold for a count of 5 (cat position). Then slowly lift your head, allow your belly to drop towards the floor and create a gentle arch in your lower back, again holding for 5 seconds (cow position). Perform 5 repetitions. This movement improves spinal mobility and activates the muscles around the lower back.

8. Prone Leg Raise

Lie on your stomach (prone position). Gently lift your head a little and hold for a count of 5, then relax. Next, keeping your knee straight, lift one leg slightly off the floor and hold for 5 seconds before lowering it. Repeat 5 times with each leg. This exercise strengthens the muscles along the back of your spine.

9. Side-Lying Leg Raise

Lie on your side on a firm surface. Keep both legs straight and stacked on top of each other. Lift the top leg upwards without bending the knee, hold for 5 seconds and then lower it down. Turn to the other side and repeat. Aim for 10 repetitions on each side. This exercise strengthens the lateral hip and trunk muscles that support the lower back.

When Will You Notice a Difference?

When performed regularly, most people begin to feel improvements within 2–3 weeks: easier movement, less morning stiffness and a reduction in pain intensity. However, every lower back problem has its own cause and characteristics, so exercises are only one part of the overall treatment plan.

The main goal is not to keep you completely still, but to help you integrate the right movements in the right dose into your daily life. With regular exercise, a healthy weight and good posture, it is possible to protect your lower back in the long term.

When Should You See a Doctor?

• If your lower back pain radiates down into one or both legs and becomes more intense,
• If you notice significant numbness, tingling or weakness in your legs,
• If you experience changes in bowel or bladder control,
• If your pain started after a trauma such as a fall or accident,
you should stop the exercise programme and seek medical advice.

Home exercises can be very helpful for mild to moderate lower back pain, but checking for underlying serious causes and planning the most appropriate treatment always requires professional assessment.

More on Spine and Lower Back Health

If your lower back pain continues or worsens despite these exercises, the DMN Orthospine team is ready to assess your condition in detail and design a personalised treatment plan for you.