10 Best Physiotherapy Exercises for Lower Back Pain

Exercise is one of the most effective treatments for lower back pain – clinical guidelines recommend it as first-line care (Lancet Low Back Pain Series, 2018). Below are ten types of exercise physiotherapists commonly use for the lower back, and why each helps.

Important: not every exercise suits every back problem, and the wrong exercise at the wrong time can aggravate pain. Use this as a guide to the kinds of movements that help – and check with a physiotherapist before starting, especially if you have significant pain, leg symptoms, or a diagnosed condition. Stop any exercise that sharply increases your pain.

10 physiotherapy exercises for lower back pain

1. Pelvic tilts – gentle movements that mobilise the lower spine and engage the deep core.
2. Knee-to-chest stretch – eases tension in the lower back and hips.
3. Cat-cow (spinal mobilisation) – restores gentle movement through the spine.
4. Bridging – strengthens the glutes and supports the lower back.
5. Bird-dog – builds core control and stability with low load on the spine.
6. Deep core activation – re-training the muscles that stabilise the spine.
7. Hip flexor stretch – tight hip flexors can pull on the lower back; stretching them helps.
8. Hamstring stretch – reduces tension that can contribute to back discomfort.
9. Standing extensions – gentle backward bending, helpful for some (but not all) back problems.
10. Walking – one of the best all-round activities for a healthy back.

How to get the most benefit – safely

• Move gently and within a comfortable range; avoid pushing into sharp pain.
• Consistency beats intensity – a little each day works better than occasional hard sessions.
• If pain travels down your leg, or you have numbness or weakness, see a physiotherapist before continuing.

A physiotherapist can identify which of these suit your specific back problem and progress them safely. See our back pain physiotherapy page for the full approach.

When to seek help

Seek prompt medical attention if back pain follows a serious injury, or comes with loss of bladder or bowel control, numbness around the groin, or progressive leg weakness – these need urgent assessment.

Book an assessment

Call or WhatsApp +91 98189 11195 to book at your nearest APARC centre or at home.

This article is general information and not a substitute for personalised medical advice. Always consult a physiotherapist before starting a new exercise programme.

Related reading

• Core strength for preventing back pain — building the trunk strength that protects the spine.
• Physiotherapy for posture and alignment — how posture is assessed and retrained.

Exercise library

Back pain exercises, demonstrated

Thirteen exercises demonstrated by the APARC team. Each is short, and shows the position, the movement and the common mistakes.

1:00

Cat and cow

Gentle spinal mobility through flexion and extension.

0:43

Child's pose

A low-load stretch for the lower back.

0:41

Knee to chest

Lumbar flexion stretch, one leg at a time.

0:41

Pelvic tilt

Learning to control lumbar position.

0:36

Bridging

Gluteal and posterior chain activation.

0:51

Dead bug

Core control with the spine kept neutral.

0:54

Plank

Isometric trunk endurance.

0:55

Cobra stretch

Extension-based mobility for the lumbar spine.

1:03

Gluteal stretch

Releasing the gluteal and piriformis region.

0:30

Straight leg raise

Hip flexor and quadriceps strengthening with a neutral spine.

0:31

Prone straight leg raise

Hip extension strengthening in lying.

0:52

Prone hamstring curl

Isolated hamstring strengthening.

0:58

Prone quadriceps stretch

Stretching the front of the thigh in lying.

These videos are general education, not a substitute for individual assessment. Exercise selection after injury, surgery or a neurological event should be confirmed with a qualified physiotherapist before you begin.

More videos on the Dr Dharam Pandey & Team YouTube channel.