Physical Therapy for Lower Back Pain: Exercises That Work
- Sarah Jane Dorado
- Apr 28
- 2 min read
Lower back pain can sneak up on anyone — from weekend warriors to office workers to busy parents.
Whether it’s a dull ache or a sharp, stabbing sensation, it can interfere with your daily life, mobility, and overall well-being.
The good news? Physical therapy can be a game-changer, offering relief without relying solely on medication or invasive procedures.
Let’s break down why physical therapy works for lower back pain and explore some tried-and-true exercises that can help you strengthen, stretch, and stabilize your lower back.
Why Physical Therapy for Lower Back Pain?
Physical therapy targets the root causes of lower back pain rather than just masking the symptoms. A skilled physical therapist will assess your posture, strength, flexibility, and movement patterns to create a personalized plan designed to
Improve spinal alignment
Strengthen core muscles
Increase flexibility
Reduce inflammation
Prevent future injury
The right exercises, performed correctly and consistently, can significantly reduce discomfort and restore function.
5 Physical Therapy Exercises for Lower Back Pain
Before starting any exercise program, especially for back pain, it’s wise to consult a healthcare professional or licensed physical therapist.
Pelvic Tilts
A gentle way to activate your core and ease stiffness.
How to Do It:
Lie on your back with knees bent and feet flat on the floor.
Tighten your abdominal muscles and flatten your lower back against the floor.
Hold for 5-10 seconds, then release.
Repeat 10-15 times.
Bridges
Build strength in the glutes and hamstrings to support the lower back.
How to Do It:
Lie on your back with your knees bent, feet hip-width apart.
Tighten your abs and lift your hips off the floor until your shoulders, hips, and knees form a straight line.
Hold for 5 seconds and slowly lower back down.
Do 10-15 reps.
Child’s Pose Stretch
A yoga classic that stretches the spine and promotes relaxation.
How to Do It:
Start on your hands and knees.
Sit back onto your heels while reaching your arms forward.
Hold the stretch for 20-30 seconds.
Repeat 3-5 times.
Cat-Cow Stretch
A simple, fluid motion that improves spine flexibility and relieves tension.
How to Do It:
Begin on your hands and knees.
Inhale as you arch your back (cow), lifting your head and tailbone.
Exhale as you round your spine (cat), tucking your chin toward your chest.
Repeat for 10-15 cycles.
Bird-Dog
A great core stabilizer that challenges balance and coordination.
How to Do It:
Start on your hands and knees.
Extend your right arm and left leg straight out.
Hold for 5-10 seconds while keeping your hips and shoulders square.
Return to the start and switch sides.
Perform 10-12 reps per side.
Consistency is Key
While these exercises are simple, the real magic happens when you stick to a routine. Physical therapy isn’t an overnight fix — it’s about gradual improvement. By combining stretching, strengthening, and posture correction, you’ll not only ease your current pain but also lower the risk of it returning.
Comments