Lower back pain is sneaky — it creeps in when you least expect it and can stick around if you’re not proactive.
The good news? Movement is one of the most powerful tools for both relieving and preventing back pain. When done correctly, the right exercises build strength, restore mobility, and teach your body how to move safely again.
In this blog, we’ll walk through the top physical therapy–approved exercises and techniques that protect your spine, relieve stiffness, and keep you moving freely. Whether you’re recovering from an injury or trying to stay pain-free, these strategies will help you build a back that’s strong for life.
The Science: Why Movement Matters for Back Pain
It’s a common misconception that rest is the answer to back pain. In reality, prolonged inactivity weakens muscles, stiffens joints, and increases pain sensitivity.
Physical therapy takes the opposite approach: strategic movement. Controlled, gradual exercise:
- Improves blood flow to healing tissues
- Strengthens stabilizing muscles around the spine
- Restores mobility and flexibility
- Retrains the brain and body to move without pain
Your therapist’s job is to find that sweet spot between too much movement (which can irritate tissues) and too little (which delays healing).
Core Stabilization: The Foundation of a Healthy Back
Think of your core as your spine’s natural brace. A strong, balanced core reduces strain on your lower back during lifting, sitting, and even walking.
1. Bird-Dog
Purpose: Strengthens your core, glutes, and spinal stabilizers.
How to do it:
- Start on hands and knees.
- Extend your right arm and left leg simultaneously until both are parallel to the floor.
- Keep your back flat (no arching).
- Hold for 3–5 seconds, then switch sides.
Pro tip: Move slowly — control is everything.
2. Glute Bridge
Purpose: Activates the glutes and hamstrings while improving hip mobility.
How to do it:
- Lie on your back with knees bent and feet hip-width apart.
- Squeeze your glutes and lift your hips until your body forms a straight line from shoulders to knees.
- Hold for 3 seconds, then lower slowly.
Pro tip: Avoid pushing through your lower back — drive through your heels.
3. Dead Bug
Purpose: Builds deep core control and spinal stability.
How to do it:
- Lie on your back with arms extended toward the ceiling and knees bent to 90°.
- Slowly lower your right arm and left leg toward the floor.
- Return to start, then switch sides.
Pro tip: Keep your lower back gently pressed into the floor.
4. Side Plank
Purpose: Strengthens the obliques and lateral stabilizers (often overlooked in back rehab).
How to do it:
- Lie on your side, propped on your forearm, feet stacked.
- Lift your hips so your body forms a straight line.
- Hold for 15–30 seconds.
Pro tip: Don’t let your shoulders roll forward — keep your chest open.
Mobility and Flexibility Exercises|
Tight muscles — especially in the hips and hamstrings — can pull the pelvis out of alignment, increasing stress on the lower back. These stretches restore balance and fluidity.
1. Cat-Cow Stretch
Purpose: Increases spinal mobility and relieves stiffness.
How to do it:
- Start on hands and knees.
- Inhale as you arch your back (Cow).
- Exhale as you round your spine (Cat).
Pro tip: Focus on slow, controlled breathing.
2. Child’s Pose
Purpose: Gently stretches the lower back and hips.
How to do it:
- Kneel, sit back onto your heels, and stretch your arms forward.
- Rest your forehead on the floor.
- Breathe deeply for 30–60 seconds.
3. Hip Flexor Stretch
Purpose: Counteracts tight hips caused by sitting.
How to do it:
- Kneel with one knee on the floor and the other foot forward.
- Gently shift your hips forward until you feel a stretch in the front of the hip.
- Hold for 20–30 seconds, switch sides.
Pro tip: Keep your back straight — don’t over-arch.
4. Piriformis Stretch
Purpose: Relieves sciatic-type pain and tension in the glutes.
How to do it:
- Lie on your back, cross one ankle over the opposite knee.
- Pull the uncrossed leg toward your chest.
- Hold for 30 seconds, switch sides.
Functional Movements for Everyday Strength
The best exercises are the ones that mimic real life. Physical therapists use “functional” movements to teach your body how to lift, twist, and move efficiently.
1. Squat
Purpose: Builds leg and core strength.
How to do it:
- Stand with feet shoulder-width apart.
- Push your hips back and bend your knees (like sitting in a chair).
- Keep your chest tall and weight in your heels.
- Return to standing.
Pro tip: Focus on form, not depth.
2. Hip Hinge
Purpose: Protects your spine during lifting.
How to do it:
- Stand tall with a slight bend in your knees.
- Push your hips back while keeping your spine neutral.
- Return to standing by squeezing your glutes.
Pro tip: This is the foundation of safe lifting — practice it often.
3. Lunge with Twist
Purpose: Improves balance, hip mobility, and spinal rotation.
How to do it:
- Step into a forward lunge.
- Rotate your torso gently toward your front leg.
- Return to standing and repeat on the other side.
Foam Rolling and Myofascial Release
Think of foam rolling as self-massage for your muscles. It increases circulation, breaks up adhesions, and reduces soreness.
Where to Roll:
- Glutes
- Hamstrings
- Hip flexors
- Mid-to-lower back (gently!)
Technique: Move slowly, pausing on tight spots for 20–30 seconds.
Avoid rolling directly on your lower spine — focus instead on the muscles that support it.
Breathing and Core Connection
Most people don’t realize how closely breathing and core stability are linked. Shallow chest breathing increases tension, while diaphragmatic breathing supports your spine naturally.
Try this:
- Lie on your back, one hand on your chest and one on your belly.
- Inhale deeply through your nose, expanding your belly (not your chest).
- Exhale slowly through your mouth.
Practicing this improves posture, activates deep stabilizers, and calms your nervous system — a powerful combo for pain relief.
Ergonomic and Daily Movement Techniques
Your exercise program doesn’t end when you leave the PT clinic. Your daily habits matter just as much.
Smart Ergonomic Habits:
- Keep screens at eye level.
- Use a lumbar cushion when sitting for long periods.
- Alternate sitting and standing throughout the day.
- When lifting, brace your core and hinge from your hips.
Every choice — from your chair setup to your walking posture — either supports or strains your back.
Building Your Home Exercise Program
Consistency is the secret ingredient in spine health. Your PT will usually give you a custom home program with:
- Stretching and strengthening routines
- Postural reminders
- Progress tracking tools
Even 10–15 minutes a day of focused movement can keep your back strong and mobile.
Common Mistakes to Avoid
- Doing too much, too soon. Start slow; gradual progress wins.
- Skipping core work. A weak core is a setup for recurrence.
- Ignoring pain signals. Mild muscle soreness is fine; sharp pain isn’t.
- Forgetting posture. The best exercises won’t help if you slump all day.
A strong, flexible spine is built — not born. If you’re ready to take control of your back health, our physical therapy team at Lifestyle Physical Therapy can create a customized exercise plan tailored to your body, lifestyle, and goals.
👉 Book your personalized movement assessment today — and start building a back that supports your best life.