5 Simple Exercises to Relieve Lower Back Pain at Home

Lower back pain is one of the most common complaints we see at Brain & Bone Physiotherapy Rehabilitation Centre in Indore. Whether it's due to long hours of sitting in office jobs, poor posture, or lifestyle factors, this discomfort can significantly affect your daily life.

While professional physiotherapy is the best long-term solution (especially for conditions like sciatica, lumbar spondylosis, or slip disc), these 5 simple, safe exercises can help provide immediate relief and support recovery when done correctly.

1. Cat-Cow Stretch (Marjaryasana-Bitilasana)

This gentle yoga movement improves spinal flexibility and reduces stiffness in the lower back.

• Start on all fours with hands under shoulders and knees under hips
• Inhale and arch your back (Cow pose)
• Exhale and round your spine (Cat pose)
• Repeat 8–10 times slowly

2. Child’s Pose (Balasana)

A wonderful resting pose that gently stretches the lower back and hips.

• Kneel on the floor, sit back on heels
• Stretch arms forward and lower chest toward floor
• Hold for 30–60 seconds, breathing deeply

3. Pelvic Tilt

Strengthens core muscles and improves pelvic alignment.

• Lie on your back with knees bent and feet flat
• Tighten abdominal muscles and flatten lower back against floor
• Hold 5 seconds, repeat 10–15 times

4. Knee-to-Chest Stretch

Releases tension in the lower back and hips.

• Lie on back, pull one knee toward chest
• Hold 20–30 seconds, then switch sides
• Repeat 2–3 times per leg

5. Bridge Pose (Setu Bandhasana)

Strengthens glutes and lower back while improving spinal stability.

• Lie on back with knees bent
• Lift hips toward ceiling, squeezing glutes
• Hold 5–10 seconds, repeat 8–12 times

**Important Note:** These exercises are general recommendations. If you have severe pain, sciatica, slip disc, or any diagnosed condition, please consult a physiotherapist before starting. At Brain & Bone, we create personalized programs to ensure safe and effective recovery.