5 Simple Exercises to Reduce Lower Back Pain at Home

In This Guide

Lower back pain affects up to 80% of adults at some point in their lives. Fortunately, many cases can be managed with targeted home exercises that improve flexibility and strength. Here are 5 simple exercises recommended by physiotherapists:

1. Cat-Cow Stretch – improves spine mobility.
2. Pelvic Tilts – strengthens the lower back and core.
3. Child’s Pose – gently stretches the lower back.
4. Bridges – builds glute and core strength.
5. Knee-to-Chest Stretch – alleviates tension in the lumbar spine.

Important: These exercises are general in nature. Always consult a qualified physiotherapist before starting any new routine.

Further reading: NHS: Back Pain Self-help Guide