Exercise Guide
9 Lower Back Pain Relief Exercises (Physio-Approved)
Last updated: June 2026
Built by PhysioThings India
Dr. Sourabh Mandal (PT)
Spine Physiotherapist · PhysioThings India
Movement-based spine assessment and rehabilitation. The Spine Score™ methodology is designed and clinically reviewed by Dr. Sourabh.
Lower back pain affects roughly 8 in 10 adults at some point. The good news: most episodes respond well to gentle movement. Below is a 10-minute routine our physiotherapy team uses with patients in the early-relief phase. Stop any exercise that sharply increases pain, and read the safety note at the bottom.
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Take the free 5-minute Spine Score™ to find out which exercises are safe for your specific symptoms — and which to avoid.
Take Free Spine Score™The 10-minute routine
1. Knee-to-chest stretch
20s × 3 each side
Lie on your back, knees bent. Gently pull one knee toward your chest using both hands. Keep the opposite leg relaxed. You should feel a soft stretch in the lower back and glute — never a sharp pulling pain.
2. Pelvic tilts
10 slow reps
Lying on your back with knees bent, gently flatten your lower back into the floor by tilting your pelvis. Hold 3 seconds, relax. This wakes up the deep core muscles that stabilize your spine.
3. Cat-cow
10 slow reps
On all fours, alternate arching your spine up (cat) and dropping it down (cow). Move with your breath. One of the best mobility drills for an irritated lower back.
4. Child's pose
30s × 2
Sit your hips back toward your heels and reach forward with both arms. Lets the spine decompress and the deep back muscles release.
5. Glute bridge
12 reps × 2 sets
Lying on your back, lift your hips so your body forms a straight line from shoulders to knees. Squeeze the glutes at the top. Weak glutes overload the lower back.
6. Bird-dog
10 reps each side
On all fours, extend your opposite arm and leg. Keep your hips level — imagine balancing a glass of water on your lower back. Best drill for spinal stability.
7. Cobra (prone press-up)
10 reps
Lying face-down, press your chest up while keeping hips on the floor. If this centralizes pain (moves it from leg toward the back), it's especially helpful. Avoid if it worsens leg pain.
8. Piriformis stretch
30s each side
Lying on your back, cross one ankle over the opposite knee and pull the thigh toward your chest. Releases deep glute muscles that often refer pain into the back.
9. Easy walking
3–5 minutes
Finish with a short walk. Rhythmic motion calms the nervous system and locks in the mobility you just built.
When to stop and see a clinician
See a physiotherapist or doctor if you have any of the following:
- Pain lasting longer than 2 weeks despite gentle exercise
- Pain radiating below the knee, or numbness/weakness in the leg
- Changes in bladder or bowel function (seek urgent care)
- Fever, unexplained weight loss, or recent trauma
Frequently asked
What exercises relieve lower back pain fastest?
Gentle mobility drills — knee-to-chest, pelvic tilts, cat-cow and child's pose — typically give the fastest relief because they restore movement without loading the spine.
How often should I do back pain exercises?
Once or twice daily for 10 minutes. Consistency matters more than intensity for back pain recovery.
Are these exercises safe for sciatica?
Most are safe, but some movements (especially deep forward bends) can flare sciatica. Take the Spine Score™ assessment first — it screens for nerve-related symptoms and recommends a safe pathway.
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Take Free Spine Score™Educational content only — not a medical diagnosis. Always consult a qualified clinician for persistent or severe pain.