Top Exercises for Lower Back Pain Relief at Home

Struggling with lower back pain? You're not alone.

Whether it’s due to long hours of desk work, poor posture, or a sudden strain, lower back pain is one of the most common reasons people search for "physiotherapy near me."

But here's the good news: with the right exercises, you can relieve your lower back pain at home — safely and effectively.

✅ Why Home Exercises Work for Back Pain

Home exercises keep your spine mobile, strengthen the supporting muscles, and reduce stiffness — all without needing to visit a clinic. In fact, our patients who follow home exercise programs along with physiotherapy services at home often see faster recovery.

🏠 Top 5 Exercises for Lower Back Pain Relief (Do These at Home)

Note: Always consult a qualified physiotherapist before starting any exercise. If pain increases, stop immediately.

1️⃣ Pelvic Tilts

Target: Core muscles, lower spine mobility

How to Do It:

• Lie on your back with knees bent, feet flat on the floor.
  
  

• Tighten your stomach and gently press your lower back into the floor.
  
  

• Hold for 5 seconds, then relax.
  
  

• Repeat 10–15 times.
  
  

Expert Tip: Move slowly and stay relaxed. It’s a great warm-up before harder exercises.

2️⃣ Knee-to-Chest Stretch

Target: Glutes and lower back muscles

How to Do It:

• Lie on your back and bend your knees.
  
  

• Bring one knee up toward your chest and hold it with both hands.
  
  

• Hold for 15–20 seconds, then switch legs.
  
  

• Repeat 3 times on each side.
  
  

Expert Tip: Breathe deeply — never hold your breath during stretching.

3️⃣ Cat-Cow Stretch

Target: Spine flexibility and core control

How to Do It:

• Get on your hands and knees.
  
  

• Arch your back up (like a cat), tucking your chin.
  
  

• Then lower your belly and lift your head (like a cow).
  
  

• Repeat slowly 10 times.
  
  

Expert Tip: This is great for people with stiffness in the morning.

4️⃣ Glute Bridges

Target: Glutes, hamstrings, and lower back

How to Do It:

• Lie on your back with knees bent.
  
  

• Lift your hips up slowly, forming a straight line from shoulders to knees.
  
  

• Hold for 5 seconds, then lower down.
  
  

• Do 2 sets of 10 reps.
  
  

Expert Tip: Keep your core tight and don’t overextend.

5️⃣ Child’s Pose (Stretch)

Target: Lower back and hips

How to Do It:

• Kneel down and stretch your arms forward on the floor.
  
  

• Lower your head toward the ground.
  
  

• Hold the pose for 30 seconds.
  
  

Expert Tip: A great cooldown stretch to end your routine.

🧠 Bonus Tips from Dr. Sameer

• 🔹 Avoid heavy lifting or sudden twisting.
  
  

• 🔹 Stay active — but don’t push through sharp pain.
  
  

• 🔹 Use a hot pack after exercises for extra relief.
  
  

• 🔹 If the pain continues for more than 7 days, contact a home physiotherapist near you.
  
  

🙌 Why Choose Dr. Sameer Physiotherapy Home Service?

• Certified and experienced physiotherapist
  
  

• Personalized care in your own home
  
  

• Flexible scheduling across Karachi
  
  

• Trusted by patients for lower back pain relief, post-surgery rehab, stroke recovery, and more
  
  

💬 Final Word

You don’t need expensive equipment or gym memberships to start healing. With these simple but powerful exercises — and expert help from Dr. Sameer Physiotherapy Home Service — you can reduce lower back pain right from your living room.

📚 References

1. Qaseem A, Wilt TJ, McLean RM, Forciea MA. Noninvasive Treatments for Acute, Subacute, and Chronic Low Back Pain: A Clinical Practice Guideline From the American College of Physicians. Ann Intern Med. 2017;166(7):514-530.
   
   

2. Cramer H, Lauche R, Haller H, Dobos G. A systematic review and meta-analysis of yoga for low back pain. Clin J Pain. 2013 May;29(5):450-60.
   
   

3. National Institute for Health and Care Excellence (NICE). Low back pain and sciatica in over 16s: assessment and management. NICE guideline [NG59], 2016 (updated 2020).
   
   

4. McGill SM. Low Back Disorders: Evidence-Based Prevention and Rehabilitation. Human Kinetics; 2015.
   
   

5. Kim T, Kim YL, Lee SM. Effects of bridging exercise on chronic lower back pain patients. Journal of Physical Therapy Science. 2015;27(4):1153–1155.
   
   

6. van Middelkoop M, Rubinstein SM, Verhagen AP, Ostelo RW, Koes BW, van Tulder MW. Exercise therapy for chronic nonspecific low-back pain. Best Practice & Research Clinical Rheumatology. 2010 Apr;24(2):193-204.