7 Exercises to Relieve Lower Back Pain at Home, by a Pune Physiotherapist

Lower back pain is one of the most common reasons people search for a physiotherapist, and the good news is that gentle, consistent exercise is one of the most effective ways to ease it. Below are seven safe exercises you can do at home, recommended by our physiotherapists at YesPhysio9. Move slowly, never push into sharp pain, and stop if anything worsens.

A quick safety note: these exercises suit general, non-specific lower back pain. If your pain followed a fall or injury, travels down your leg, or comes with numbness, weakness, or loss of bladder/bowel control, skip the exercises and see a physiotherapist or doctor promptly.

1. Knee-to-chest stretch

Lie on your back with knees bent. Gently pull one knee toward your chest, hold for 20 to 30 seconds, and switch sides. This releases tension in the lower back.

2. Pelvic tilts

Lie on your back, knees bent, and gently flatten your lower back against the floor by tightening your stomach. Hold for 5 seconds, repeat 10 times. Great for activating deep core muscles.

3. Cat to camel stretch

On your hands and knees, slowly arch your back up like a cat, then let it dip down. Move smoothly between the two for 10 cycles. This keeps the spine mobile.

4. Child's pose

Kneel and sit back onto your heels, stretching your arms forward on the floor. Hold for 30 seconds. A calming stretch for the lower back and hips.

5. Bridges

Lie on your back, knees bent, and lift your hips toward the ceiling, squeezing your glutes. Hold 5 seconds, lower slowly, repeat 10 times. Strong glutes protect the back.

6. Bird-dog

On hands and knees, extend your opposite arm and leg, hold for a few seconds, and switch. This builds the stability your spine relies on. Repeat 8 to 10 times per side.

7. Gentle seated twist

Sit tall, place one hand on the opposite knee, and rotate gently. Hold 20 seconds each side. Helps with stiffness from prolonged sitting.

How often should you do these?

Aim for once or twice daily, gently. Consistency matters far more than intensity, a few calm minutes every day beats one hard session a week.

When home exercises aren't enough

If your back pain hasn't improved after two weeks, keeps returning, or limits your daily life, it's worth a professional assessment. A physiotherapist can identify why your back is hurting and build a plan around your specific body, something a generic exercise list can't do. We offer home physiotherapy across Aundh, Baner, Kothrud, and Wakad, so you can be assessed without leaving the house.