Lower Back Pain Exercises You Can Do at Home

If you’re dealing with lower back pain, you don’t always need equipment or a gym to start feeling better. With the right exercises, you can strengthen your core, improve flexibility, and support your spine, all from home.

Chiropractor-Approved Lower Back Exercises

1. Pelvic Tilts
   Lie on your back with knees bent. Flatten your lower back against the floor by tightening your core and glutes. Hold for 5 seconds, then release. Repeat 10–12 times.

2. Knee-to-Chest Stretch
   Lie on your back, bring one knee toward your chest, and hold for 20 seconds. Switch sides. Helps release tension in the lower spine and hips.

3. Cat-Cow Stretch
   Start on your hands and knees. Arch your back upward (cat), then drop your belly and lift your head (cow). Repeat 10–12 times to increase mobility.

4. Child’s Pose
   From your hands and knees, sit back toward your heels with arms stretched forward. Breathe deeply and hold 30–60 seconds.

5. Bridge Exercise
   Lie on your back with knees bent, lift your hips, and squeeze your glutes. Strengthens your lower back and core.

Why It Works
These movements gently stretch tight muscles and activate stabilizers that support your spine, reducing pain and preventing future flare-ups.

“The best way to manage lower back pain at home is to move consistently. These simple exercises restore balance, strength, and mobility.” — Dr. Kaden Hurst