Lower Back Pain Relief: 5 Physical Therapy Exercises That Help

If you’ve ever stood up after a long day at your desk and felt that familiar twinge in your lower back—or if simple movements like bending, lifting, or even rolling over in bed spark a sharp, aching pain—you’re far from alone.

Lower back pain is one of the most common health issues in the United States, affecting millions of people each year. It can strike suddenly after a minor injury, or build slowly over time from poor posture, sedentary work habits, muscle strain, disc degeneration, or arthritis. Regardless of the cause, that persistent ache or stiffness can make daily activities—like walking, exercising, or even sleeping—feel difficult or discouraging.

The good news? Most lower back pain isn’t permanent—and it doesn’t always require surgery or long-term medication to find relief. In many cases, targeted physical therapy exercises can help reduce discomfort, restore mobility, and prevent future flare-ups by addressing the root of the problem: weakness, tightness, or misalignment in the muscles that support your spine.

Whether your pain is new or chronic, understanding your body and taking an active role in recovery can make all the difference. With the right guidance, it’s possible to restore strength, flexibility, and control—without relying on invasive procedures or addictive medications.

Why Physical Therapy Works for Lower Back Pain

When lower back pain strikes, the first instinct is often to rest or reach for pain medication. But while rest can help in the short term, too much inactivity can actually weaken the muscles that support your spine, making pain worse over time. That’s where physical therapy comes in.

Unlike medication, which only treats symptoms, physical therapy works by correcting the underlying causes of pain—improving strength, flexibility, and spinal alignment through safe, guided movement.

At Medici Orthopaedics & Spine, our physical therapy specialists focus on helping the body heal itself naturally. Through targeted stretches and strengthening routines, physical therapy can:

• Increase blood flow and healing in strained or inflamed tissues
• Strengthen supporting muscles in the back, hips, and core to relieve pressure on the spine
• Reduce inflammation and stiffness through gentle, controlled motion
• Improve posture and mobility, making it easier to move freely and pain-free

Every patient’s pain is different, which is why personalized therapy plans are so important. Our therapists carefully tailor each program to match your condition, pain level, and overall goals—whether that means getting back to work, returning to the gym, or simply moving without fear of pain.

The 5 Best Physical Therapy Exercises for Lower Back Pain Relief

When lower back pain starts interfering with your daily life, the right exercises can make a world of difference. These movements are simple, gentle, and designed to strengthen your spine’s supporting muscles, improve flexibility, and reduce stiffness—without adding strain.

At Medici Orthopaedics & Spine, our physical therapists guide each patient through safe, customized exercise programs based on their unique condition, ensuring every movement promotes healing rather than aggravating pain. Here are five foundational exercises our experts often recommend to help relieve lower back discomfort.

Pelvic Tilts – Building Core Stability

This foundational exercise strengthens your abdominal and core muscles, which are essential for supporting the lower spine.

How to do it:

1. Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.
2. Tighten your abdominal muscles and gently press your lower back into the floor.
3. Hold the position for about 5 seconds, then relax.
4. Repeat 10–15 times, focusing on smooth, controlled motion.

Benefits:

• Strengthens the deep core muscles that stabilize the spine.
• Helps maintain proper spinal alignment.
• Eases tension in the lower back by engaging the muscles that protect it.

Tip: Keep your breathing steady—inhale as you relax, exhale as you press your back down.

Cat-Cow Stretch – Increasing Spinal Flexibility

This gentle stretch helps loosen tight back muscles and increase mobility in the spine while improving posture and circulation.

How to do it:

1. Start on your hands and knees with your wrists under your shoulders and knees under your hips.
2. Slowly arch your back upward like a stretching cat—tucking your chin toward your chest (“cat”).
3. Then lower your belly toward the floor, lifting your head and tailbone gently (“cow”).
4. Move fluidly between these two positions, matching the motion with your breath.
5. Continue for 10–15 slow cycles.

Benefits:

• Promotes flexibility and spinal mobility.
• Relieves stiffness and tension after long periods of sitting.
• Encourages gentle movement in the back muscles, improving overall comfort.

Tip: Move slowly and smoothly—avoid forcing the stretch. The goal is to promote relaxation and flow, not strain.

Child’s Pose – Gentle Relief and Stretching

One of yoga’s most restorative positions, Child’s Pose is a calming, deeply stretching exercise that releases tension from the lower back, hips, and spine.

How to do it:

1. Kneel on the floor and sit back so your hips rest on your heels.
2. Slowly reach your arms forward on the floor, lowering your chest toward the ground.
3. Rest your forehead gently on the mat and take deep, slow breaths.
4. Hold for 20–30 seconds, or longer if comfortable.

Benefits:

• Stretches the lower back and hip muscles.
• Promotes relaxation and reduces spinal compression.
• Encourages gentle, mindful breathing that eases both body and mind.

Tip: If your hips don’t reach your heels comfortably, place a pillow or folded towel between them for extra support.

Bridge Exercise – Strengthening the Glutes and Core

A strong core is essential for a healthy back. The bridge exercise helps strengthen the muscles that support your spine—especially the glutes, hamstrings, and lower back.

How to do it:

1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
2. Tighten your abdominal and gluteal muscles.
3. Lift your hips slowly off the ground until your body forms a straight line from your shoulders to your knees.
4. Hold for 3–5 seconds, then slowly lower your hips back down.
5. Repeat 10–15 times.

Benefits:

• Builds strength in the glutes, hips, and core muscles that stabilize the lower back.
• Reduces stress on the spine by improving posture and muscle balance.
• Enhances overall spinal support and reduces the likelihood of reinjury.

Tip: Keep your core engaged throughout the movement to avoid arching your lower back.

Knee-to-Chest Stretch – Reducing Pressure on the Spine

This simple but effective stretch helps relax the muscles of the lower back and improve flexibility in the lumbar spine. It’s particularly helpful after long periods of sitting or standing.

How to do it:

1. Lie flat on your back with both legs extended.
2. Gently pull one knee up toward your chest using both hands.
3. Hold for 10–20 seconds, feeling a gentle stretch in your lower back.
4. Release and switch legs.
5. Repeat 3–5 times per side.

Benefits:

• Relieves tension in the lumbar muscles and reduces stiffness.
• Improves flexibility and range of motion in the lower spine.
• Promotes circulation and helps release trapped tightness or discomfort.

Tip: For a deeper stretch, try pulling both knees to your chest at the same time, gently rocking side to side to massage the lower back.

Stronger Movement, Healthier Living Starts Here

Lower back pain doesn’t have to define your days or limit your potential. With the right treatment and guidance, lasting relief is possible.

Physical therapy remains one of the most effective, natural ways to strengthen your body’s support system and restore mobility—without invasive procedures or medication dependence. By improving strength, posture, and flexibility, you can take meaningful steps toward a pain-free, active lifestyle.

If lower back pain is keeping you from living fully, the team at Medici Orthopaedics & Spine can help. Our specialists offer personalized physical therapy and pain management solutions designed to restore movement, strength, and comfort—without unnecessary surgery or long-term medication.

Find Relief from Lower Back Pain Today

📍 Locations:

• Marietta Ambulatory Surgery Center – 792 Church Street, Unit 101, Marietta, GA 30060
• Snellville Ambulatory Surgery Center – 2220 Wisteria Dr, Unit 100, Snellville, GA 30078
• Clinics: Kennesaw • Snellville • Buckhead

📞 Call Us: +1 (844) 328-4624
🌐 Visit: www.mediciortho.com