Short answer: The best physiotherapy exercises for lower back pain are gentle mobility moves to ease the pain — knee-to-chest, pelvic tilts, the cat-camel, and the low-back extension — followed, as it settles, by core and hip strengthening like glute bridges and bird-dogs. Keep every movement within comfort; the goal is to keep the back moving, not to push through sharp pain.
Lower back pain is extremely common, and in most cases it is not a sign of serious damage. The single most helpful thing you can do is keep moving — the right exercises ease the pain now and build the strength that stops it returning. Here are the ones physiotherapists most often use, and how to do them safely.
Why exercise works for back pain
The old advice of bed rest is out. Gentle movement keeps the back mobile, calms the muscles, and reduces the sensitivity that keeps pain switched on. As the pain settles, progressive strengthening of the core, hips, and back muscles makes the spine more resilient — which is what prevents the next flare-up. This is the approach behind lasting recovery from low back pain.
Gentle exercises to ease pain
Do these slowly, a few times a day, only within comfort. Stop anything that sharply increases your pain or sends it down a leg.
1. Knee-to-chest
Lie on your back with knees bent. Gently draw one knee towards your chest, hold 20–30 seconds, then swap. Eases tension in the lower back.
2. Pelvic tilts
Lie on your back, knees bent. Gently flatten your lower back into the floor by tilting your pelvis, hold a few seconds, and release. 10 slow repetitions. Wakes up the core and mobilises the spine.
3. Cat-camel
On hands and knees, slowly arch your back up (like a cat), then let it gently sag, moving smoothly between the two. 8–10 slow cycles. A great all-round mobiliser.
4. Low-back extension
Lie on your front and prop gently up onto your forearms, letting your lower back relax into a mild arch. Hold a few seconds and lower. For many people this eases the pain — but skip it if it makes symptoms worse.
Strengthening (as the pain settles)
Once the sharp pain has calmed, these build the support that keeps back pain away:
5. Glute bridges
Lie on your back, knees bent, feet flat. Squeeze your buttocks and lift your hips into a straight line from knees to shoulders, then lower slowly. 10 repetitions. Strengthens the hips and back.
6. Bird-dog
On hands and knees, slowly extend one arm and the opposite leg, keeping your back level and still. Hold briefly, return, and swap sides. Builds core control that protects the spine.
What to avoid early on
- Repeated deep forward bending, especially first thing in the morning
- Heavy lifting and prolonged sitting
- Pushing any exercise through sharp or spreading pain
How long until they help?
Many people feel a difference within a couple of weeks of doing the right exercises consistently. If you are not improving — or you are unsure which exercises suit your specific pattern — that is exactly what an assessment sorts out.
When to get assessed
See a physiotherapist if your back pain is severe, keeps returning, or spreads down a leg. Seek urgent medical care if you develop numbness around the groin, difficulty controlling your bladder or bowels, or significant leg weakness — these are rare but need immediate attention.
A home physiotherapy visit can match the exercises to your exact pattern and treat the cause, not just the symptom. For the bigger picture, see our guide to back pain treatment in Lahore.
Written and reviewed by Dr. Faizan Ahmad, DPT · MS-MSKPT — home physiotherapy across Lahore. General information, not a substitute for a personal assessment.