Exercises for back pain you can do at home

These exercises are suitable for general, non-specific lower back pain, the kind that comes from prolonged sitting, mild strains, or stiffness. They are not intended for acute injuries, pain with neurological symptoms (numbness, tingling, weakness in the legs), or post-surgical recovery, which require individualized guidance from a physiotherapist.

Move gently and stop any exercise that causes sharp or increasing pain. Mild discomfort or a stretching sensation is normal. Perform each exercise slowly and with control. Breathing should be relaxed throughout.

Lie on your back with knees bent and feet flat on the floor. Gently flatten your lower back against the floor by tightening your abdominal muscles and tilting your pelvis slightly. Hold for 5 seconds, then release. Repeat 10 times.

This exercise activates the deep core muscles that stabilize your lower back. It is gentle enough for most people, even during a pain flare.

Lie on your back. Bring one knee toward your chest, holding behind the thigh with both hands. Hold for 20 to 30 seconds, feeling a gentle stretch in your lower back and buttock. Lower slowly and repeat with the other leg. Do 3 repetitions on each side.

This stretch gently releases tension in the lower back and hip muscles. If pulling one knee feels too intense, keep the opposite foot flat on the floor with the knee bent.

Start on all fours with hands under shoulders and knees under hips. Slowly arch your back upward like a cat, tucking your chin to your chest. Then slowly lower your belly toward the floor, lifting your head and tailbone. Move back and forth between these positions for 10 repetitions.

This exercise mobilizes the entire spine and helps relieve stiffness. Move slowly and rhythmically, coordinating with your breathing: breathe out as you round up, breathe in as you arch down.

Start on all fours. Extend your right arm forward and left leg backward simultaneously, keeping your back flat and core engaged. Hold for 5 seconds, then return to the starting position. Repeat with the opposite arm and leg. Do 8 repetitions on each side.

This exercise strengthens the core and back muscles that stabilize your spine during movement. Focus on keeping your hips level and avoiding rotation.

Lie on your back with knees bent and feet flat on the floor, hip-width apart. Push through your heels to lift your hips off the floor until your body forms a straight line from shoulders to knees. Hold for 5 seconds, then lower slowly. Repeat 10 times.

Bridges strengthen the gluteal muscles, which play a critical role in supporting the lower back. If this is easy, try holding the top position for 10 seconds.

Kneel on the floor, sit back on your heels, and fold forward, reaching your arms out in front of you on the floor. Rest your forehead on the ground and breathe deeply. Hold for 30 seconds to 1 minute.

This is a resting stretch that gently extends the lower back. It is a good way to finish your exercise routine or to use whenever your back feels tight during the day.

Aim for once or twice daily, especially in the morning if you wake up stiff or in the evening after a day of sitting. The full routine takes about 15 minutes. Consistency matters more than intensity: doing these exercises daily for two weeks will produce more benefit than doing them intensively for two days and then stopping.

As your pain improves, these exercises become a maintenance routine to prevent recurrence. Many people find that 3 to 4 times per week keeps their back feeling good long term.

These general exercises help many people with mild to moderate back pain. But if your pain is not improving after 1 to 2 weeks, keeps coming back, radiates into your leg, or limits your ability to work or sleep, you need a personalized assessment.

A physiotherapist can identify the specific cause of your back pain, which may require different exercises than the general ones above. For example, disc-related pain responds best to specific directional exercises, while joint-related stiffness needs mobilization. One-size-fits-all exercises miss these distinctions.

Nuprana offers online physiotherapy for back pain from anywhere in India. Your physiotherapist will assess your specific situation via video and design a targeted program for your condition.