5 Effective Exercises for Lower Back Pain Relief at Home
Discover evidence-guided home exercises to strengthen your lumbar core and relieve persistent lower back stiffness safely.
Understanding Lower Back Muscle Tightness
Lower back pain often stems from muscle weakness in the abdomen and gluteal muscles paired with tight hip flexors and prolonged sedentary sitting. Strengthening core muscles provides natural anatomical support to lumbar vertebrae.
Exercise 1: Pelvic Tilts
Lie flat on your back with knees bent. Gently tighten your lower abdominal muscles, pressing your lower back flush into the floor. Hold for 5 seconds and repeat 10 times.
Exercise 2: Cat-Cow Stretch
On hands and knees, slowly arch your spine upward toward the ceiling, then dip your abdomen down while raising your head gently. Perform 10 fluid repetitions.
When to Consult a Physiotherapist
If lower back pain radiates down your leg or is accompanied by numbness, stop home exercises and seek immediate clinical evaluation at Shreyaan Physiotherapy Center.
Written By
Dr. Sonam Maurya
BPTh (Mumbai University) • Reg No: 10534
Senior Consultant Physiotherapist specializing in back pain rehabilitation, neuro rehab, and evidence-guided sports care in Unchahar.