Back pain is one of the most common health issues among people of all ages around the world. Long hours of sitting or standing, having poor posture, living a sedentary lifestyle, or lifting something too heavy can all create significant load on the spine, leading to pain and stiffness. Using medications may alleviate the pain but physiotherapy exercises for back pain can assist in treating the actual cause of the pain to help strengthen the spine and improve flexibility for recovery.
The best part? You won’t have to wait to go to the clinic to start this treatment—many exercises recommended by physiotherapists for back pain can be performed in your own home with little or no equipment.
In this post, we’ll explore what the best physiotherapy exercises for back pain at home are, and how these exercises can improve your mobility and ultimately allow you to be pain-free.
1. Pelvic Tilt Exercise
Pelvic tilts reinforce muscles of the lower back and abdomen, promoting spinal stability.
How to do it:
Lie on your back , knees bent, and feet shoulder width apart on the floor.
Engage your abs and press your lower back down into the floor gently.
Hold for 5-10 seconds, then release.
Repeat 10 to 15 times.
✅ Benefits: Reduces lower back pain, improves your posture and helps strengthen your core.
2. Cat-Cow Stretch (Spinal Flexibility Exercise)
This yoga-based movement is very popular in physiotherapy for exploratory spine mobility.
How to Do it:
Find yourself on your hands and knees in a tabletop position.
Breathe in and round your back towards the ceiling (cat pose).
Breathe out and drop your belly while lifting your head and hips (cow pose).
Continue this cycle slowly for a total of about 10–15 rounds.
✅Benefits: Helps reduce stiffness, increases spinal mobility, and improves circulation.
3. Child’s Pose (Stretch for Relaxation)
A simple exercise that is commonly prescribed in physiotherapy for lower back pain relief.
Instructions:
Kneel on the ground and rest back on your heels.
Stretch your arms out in front of you and lay your chest down flat.
Take deep breaths and hold for 20-30 seconds.
Repeat 3-5 times.
✅ Benefits: Stretches your spine, reduces muscle tension, and relaxes.
4. Knee-to-Chest Stretch
This activity will lessen tension in the lower back and promote flexibility.
Instructions:
Lie on your back with your knees bent.
Draw one knee towards your chest while the other leg remains straight.
Hold the position for 15–20 seconds, then switch legs.
Repeat on both sides for 3–5 times.
✅ Benefits: Reduces stiffness in the lower back and stretches the hip muscles.
5. Bridge Exercise
The bridge is a core-strengthening physiotherapy exercise that stabilizes the spine.
How to do it:
- Lie on your back with knees bent and feet hip-width apart.
- Slowly lift your hips toward the ceiling while squeezing your glutes.
- Hold for 5 seconds, then lower back down.
- Repeat 10–12 times.
✅ Benefits: Strengthens glutes, hamstrings, and lower back muscles.
6. Seated Forward Bend Stretch
An uncomplicated but effective stretch to improve back flexibility.
Directions:
Sit on the ground with your legs extended.
Gradually lower your chest and reach for your toes (or your fingers within your comfort level).
Hold the stretch for 15–20 seconds, breathe deeply.
Repeat three times.
Benefits: Increases hamstring length/flexibility, decreases stiffness in spine, decreases back pain.
7. Wall Angels (Posture Correction Exercise)
This exercise helps correct improper posture, which is one of the leading causes of chronic back pain.
To perform this exercise:
Stand flat against a wall with your feet slightly forward.
Press the lower back against the wall.
Move your arms in a ‘snow angel’ motion upwards slowly.
Repeat this 8-10 times.
✅ Benefits: Promotes better posture, strengthens the upper back, and reduces tension in your shoulders.
Tips for Doing Back Pain Exercises at Home
Always begin physiotherapy stretches with a warm up.
Do exercises in a slow, controlled manner, and make sure to avoid the urge to “jerk” into a stretch.
If you ever have “sharp or hard” pain while doing the exercise, stop the the exercise completely.
Practice the exercise regularly to have success, preferably daily.
If your pain continues or worsens, talk to a licensed physiotherapist.
Final Thoughts
Back pain can restrict your day-to-day activities and impact your quality of life. The positive point is that there are many physiotherapy exercises for back pain to help you regain spinal strength, flexibility, and a posture, all from home.
If back pain does not subside with regular exercises, seek out professional physiotherapy treatment for a tailor-made recovery plan.