Lower back pain is one of the most common health complaints. It can affect people of all ages and may make everyday activities such as walking, bending, sitting, and sleeping uncomfortable.
Prolonged sitting, poor posture, muscle strain, heavy lifting, and certain spinal conditions can all contribute to lower back discomfort.
The good news is that gentle movement and appropriate exercises may help reduce stiffness, improve flexibility, and strengthen the muscles that support the spine.
The following six exercises are commonly used in physical therapy. They may provide relief for some people, but results depend on the underlying cause of the pain. No exercise guarantees immediate relief, and some movements may worsen particular back conditions.
1. Pelvic Tilts: Gently Activate Your Core
Pelvic tilts are a simple exercise that encourages gentle movement in the lower back while activating the abdominal muscles.
How to do it:
- Lie on your back with your knees bent and feet flat on the floor.
- Relax your shoulders and keep your arms beside your body.
- Gently tighten your abdominal muscles.
- Tilt your pelvis so your lower back moves toward the floor.
- Hold for a few seconds, then relax.
- Repeat 8–12 times if comfortable.
Why it may help: Pelvic tilts encourage gentle spinal movement and help activate muscles that contribute to core stability.
2. Knee-to-Chest Stretch: Ease Tightness Around the Lower Back
This gentle stretch targets muscles around the lower back and buttocks.
How to do it:
