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Lower back pain is one of the most common complaints in the world. Whether it’s caused by long hours at a desk, heavy lifting, or an old sports injury, lower back pain can make everyday tasks difficult. The good news is that physical therapy exercises can relieve discomfort, restore movement, and reduce the chances of it returning.
This article explains how physical therapy helps, highlights effective exercises, and offers tips for managing lower back pain at home.
The lower portion of the spine carries much of the body’s weight. When muscles, joints, or discs in this area are strained or injured, lower back pain develops. Common causes include poor posture, weak core muscles, incorrect lifting techniques, or degenerative conditions like arthritis.
Physical therapy targets these causes through stretching, strengthening, and education. By addressing the root issues, it can significantly reduce lower back pain and improve quality of life.
A physical therapist designs exercises based on your condition. Some benefits include:
Below are popular, evidence-based moves used in physical therapy. Perform them consistently and with proper form.
Lie on your back with knees bent. Engage your abdominal muscles and press your lower back flat against the floor. Hold five seconds, then relax. Repeat 10–15 times to mobilize the spine and reduce lower back pain.
From the same position, pull one knee to your chest, holding behind the thigh. Hold 20–30 seconds and switch sides. This stretch releases tension that contributes to lower back pain.
On hands and knees, inhale as you arch your back (cow), exhale as you round it (cat). Repeat 10–12 times. This rhythmic motion improves flexibility and helps ease lower back pain stiffness.
Starting on your hands and knees, reach your right arm forward while extending your left leg back. Hold five seconds, switch sides. Do 10 reps per side. Strengthens core and back muscles, reducing lower back pain over time.
Lie on your back with knees bent. Raise your hips until your shoulders, hips, and knees align in a straight line. Hold five seconds and lower slowly. Repeat 10–15 times. A stronger backside supports the spine and prevents lower back pain recurrence.
From kneeling, sit back on heels and stretch arms forward, lowering your torso. Hold 30 seconds. This gentle yoga pose lengthens the spine and calms tension linked to lower back pain.
Tight hip flexors can worsen lower back pain. Kneel on one knee, other foot in front. Shift hips forward, keeping torso upright. Hold 20–30 seconds each side.
Stand against a wall and slide down until knees are at 90°. Hold 10–20 seconds, building up as tolerated. This strengthens the muscles that stabilize your spine and alleviate lower back pain.
Sit with legs extended, cross right foot over left thigh. Place right hand behind you, left elbow on right knee, and twist gently. Hold 20 seconds per side. Increases spinal mobility and helps relieve lower back pain.
Lie flat on your back with your arms raised and your knees bent at a 90-degree angle. Lower your right arm and left leg toward the floor, return, then switch. Do 10 reps. Strengthening the core protects your back and mitigates lower back pain.
Physical therapy works best when combined with healthy habits:
Most cases improve with self-care, but see a doctor or physical therapist if you have:
These signs could indicate something more serious than routine
Lower back pain can interfere with work, exercise, and sleep but it doesn’t have to control your life. With the right physical therapy exercises and lifestyle changes, you can reduce pain, improve flexibility, and prevent future episodes. Start slowly, focus on proper form, and consult a professional if needed. By committing to these steps, you’ll build a stronger, healthier back and a life less limited by lower back pain.
