5 Best Exercises to Relieve Lower Back Pain at Home

## Understanding Lower Back Pain

Lower back pain affects millions of adults worldwide. Whether caused by long hours sitting at a desk, improper lifting techniques, or lumbar disc bulges, gentle physiotherapy exercises can accelerate recovery.

### 1. Pelvic Tilts
Pelvic tilts help gently stretch lumbar extensor muscles while activating deep abdominal stabilizers.
- Lie on your back with knees bent and feet flat on the floor.
- Flatten your back against the floor by tightening your abdominal muscles.
- Hold for 5 seconds and release. Repeat 10–12 times.

### 2. Cat-Cow Stretch
The Cat-Cow stretch improves spinal flexibility and relieves vertebral tension.
- Begin on hands and knees in a tabletop position.
- Inhale as you arch your back gently (Cow pose).
- Exhale as you round your spine toward the ceiling, tucking your chin (Cat pose).
- Perform 10 fluid repetitions.

### 3. Bird-Dog Exercise
Rebuilds deep core lumbar stability without overloading the spinal discs.
- Keep shoulders over wrists and hips over knees.
- Extend right arm forward and left leg backward simultaneously until parallel to floor.
- Hold for 3 seconds, lower back down, and switch sides. Perform 10 reps per side.

### 4. Knee-to-Chest Stretch
Reduces nerve tension along the sciatic nerve pathway.
- Lie flat on your back and bring one knee up to your chest using both hands.
- Hold for 20–30 seconds. Repeat twice on each leg.

### 5. Cobra Extension (McKenzie Extension)
Ideal for disc bulge symptoms where pain improves upon standing or arching backward.
- Lie face down with hands under shoulders.
- Gently press up through palms to lift chest off the floor, keeping hips relaxed on the mat.
- Hold for 5 seconds and lower down. Perform 10 repetitions.

> **Important Note:** If any exercise increases sharp pain radiating down your legs, stop immediately and consult a certified physiotherapist.

If your back pain persists for over 7 days, schedule a clinical consultation with our [Back Pain Physiotherapy Service](/services/back-pain-physiotherapy) in Jaipur for a targeted physical evaluation.