What Are the Best Exercises for Lower Back Pain? Physical Therapists Share Their Picks

Back pain can stop you in your tracks—literally. If sitting too long at your desk or bending the wrong way leaves your lower back aching, you’re not alone. Over 65 million Americans report recent back pain, and for many, the search for real relief never ends.

So, what are the best exercises for lower back pain? We asked physical therapists to share their top picks—simple moves that reduce pain, improve mobility, and restore confidence. Whether you’re recovering from an old injury or want to prevent future discomfort, these expert-backed tips will help you move better again.

💡 Strengthen and stretch safely — what are the best exercises for lower back pain? Learn how to recover effectively.

Why Lower Back Exercises Matter for Long-Term Relief

Your lower back supports most of your body’s weight—especially when you sit for hours, lift objects, or twist. Weak or tight muscles increase strain on your spine, causing stiffness and chronic pain. That’s why building core strength and flexibility is key to sustainable relief.

According to physical therapist Dr. Elena Michaels, “Most lower back pain stems from muscle imbalances and reduced mobility. Strengthening your core and stretching daily can significantly reduce pain episodes.”

Top Physical Therapist–Approved Exercises for Lower Back Pain

Here are simple, effective exercises you can perform at home to relieve lower back tension and strengthen your spine safely.

1. Pelvic Tilts – Lie on your back with knees bent. Flatten your lower back against the floor by tightening your abs. Hold for 5 seconds, repeat 10 times.
2. Cat-Cow Stretch – Start on hands and knees. Inhale and arch your back (cow), exhale and round your spine (cat). Repeat 10 times.
3. Bridge Pose – Lie flat, knees bent, feet hip-width apart. Lift your hips, squeezing glutes. Hold 5 seconds, lower slowly. Repeat 10–15 reps.
4. Knee-to-Chest Stretch – Lie on back, bring one knee toward chest, hold for 20 seconds, switch legs. Repeat 3 times each.

Lower Back Stretches to Relieve Pain and Improve Flexibility

Consistent stretching prevents tightness and promotes blood flow. Below are targeted moves recommended by physiotherapists for everyday relief:

• Child’s Pose: Eases tension across the lumbar spine.
• Seated Spinal Twist: Improves rotational mobility.
• Piriformis Stretch: Reduces sciatic nerve compression.
• Hip Flexor Stretch: Balances lower body alignment.

Adding these stretches to your morning or post-work routine can help reset your spine after hours of sitting or driving.

💡 Try these lower back stretches to relieve pain — simple moves with big results.

Benefits of Heat Therapy for Muscles: Why Warmth Works Wonders

Applying heat therapy helps relax tight muscles, improve circulation, and ease stiffness before exercise. For many, it’s a must-have part of their pain management routine.

Here’s why experts recommend it:

• Boosts oxygen delivery to sore tissues
• Reduces muscle spasms and joint stiffness
• Prepares muscles for stretching or therapy
• Encourages faster recovery post-workout

To maximize benefits, use a KentDO Ultrasound Physiotherapy Device to combine gentle heat and vibration for deeper muscle relief.

Does Ultrasound Therapy Hurt? Here’s What to Expect

Good news: ultrasound therapy doesn’t hurt. In fact, it’s a non-invasive treatment that uses sound waves to penetrate deep tissue, promoting faster healing and pain relief.

Most users describe it as a soothing warmth or light vibration—no discomfort involved. Devices like the KentDO Ultrasound Physiotherapy Device allow you to experience clinic-quality therapy right at home.

Does a Heat Pack Help Sore Muscles? Here’s Why You Should Try It

Yes — a heat pack can significantly ease sore muscles by relaxing tissue and reducing stiffness. It’s especially useful before stretching or after a long day of sitting or driving.

For added recovery, combine heat therapy with gentle lower back exercises for maximum pain relief.

💡 Does a heat pack help sore muscles? Yes — and it works even better with ultrasound therapy.

Expert Tips for Safer, Faster Recovery

• Warm up before stretching or exercising to reduce injury risk.
• Perform movements slowly, focusing on form over intensity.
• Stay consistent—5 to 10 minutes daily can make a big difference.
• Pair exercises with Lifestyle adjustments like ergonomic seating and regular posture breaks.

Remember, if pain persists beyond a few weeks, consult a licensed physical therapist for personalized guidance.

FAQs

Can I do lower back exercises every day?

Yes, gentle lower back exercises can be done daily. Focus on flexibility and core stability to prevent overstrain.

Is it better to stretch or rest a sore lower back?

Light stretching is usually better than complete rest—it promotes circulation and helps reduce stiffness.

When should I use heat therapy?

Use heat before activity or stretching to relax muscles, and cold afterward if inflammation occurs.

Does ultrasound therapy replace exercise?

No, it complements it. Combining therapy with strengthening and mobility work offers the best long-term results.