Top Exercises to Alleviate Lower Back Pain

Lower back pain (LBP) affects millions of people worldwide—especially adults over 40. In fact, over 620 million people experienced lower back pain in 2020, and that number is only expected to rise. At TLC Physical Therapy, with offices in Staten Island, Brooklyn, and Manhattan, we’re committed to helping patients reduce and manage their back pain with proven, guided treatments.

One of the most effective and natural ways to ease lower back discomfort is through exercise. Gentle stretching and strengthening can go a long way in reducing symptoms and preventing future flare-ups.

Why Is Lower Back Pain So Common?

Lower back pain is typically caused by mechanical issues like poor posture, sedentary lifestyle, muscle strain, or joint dysfunction. It’s one of the leading causes of missed work and disability in the United States. Without proper care, it can interfere with your ability to move, sleep, and enjoy daily activities.

How Does Exercise Help Lower Back Pain?

Exercise improves strength, mobility, and flexibility in the muscles that support your spine. A strong core and flexible hips reduce the stress placed on your lower back. These movements, when done regularly and correctly, can significantly reduce chronic pain and stiffness.

Stretching Exercises to Relieve Lower Back Pain

Knee-to-Chest Stretch

• Lie on your back with your knees bent and feet flat.

• Bring one knee toward your chest and hold it with both hands.

• Hold for 15–30 seconds.

• Repeat with the other leg.

• Do 3–5 rounds on each side.

Seated Hamstring Stretch

• Sit with one leg extended and the other bent.

• Lean forward gently from the hips (don’t round your back).

• Hold for 30 seconds.

• Switch sides and repeat 3–5 times per leg.

Piriformis Stretch (Figure Four Stretch)

• Lie on your back and cross your ankle over your opposite knee.

• Pull your thigh gently toward your chest until you feel a stretch in your hip and glute.

• Hold for 20–30 seconds.

• Repeat 3–5 times on each side.

Thread-the-Needle

• Begin on all fours.

• Slide one arm underneath your body to the opposite side.

• Lower your shoulder and head to the ground.

• Hold, then repeat on the other side.

Strengthening Exercises for Core and Back Support

Pelvic Tilts

• Lie on your back with your knees bent.

• Tighten your abdominal muscles and flatten your lower back into the floor.

• Hold for a few seconds and release.

• Repeat 10–15 times.

Supported Bridge with Foam Roller

• Lie on your back with knees bent.

• Lift your hips and slide a foam roller under your lower back or glutes.

• Relax your body into the roller and hold for 30–60 seconds.

• Repeat 5 times with 1-minute rest between sets.

Cat-Cow Stretch

• Start on hands and knees.

• Inhale, arch your back and lift your head (Cow).

• Exhale, round your spine and tuck your chin (Cat).

• Repeat 10–15 times to loosen the spine.

When Should You See a Physical Therapist?

While these exercises are helpful for mild to moderate pain, persistent or severe pain may indicate a deeper issue. That’s when a customized plan from a licensed physical therapist can make all the difference.

At TLC Physical Therapy, we offer individualized evaluations and treatment plans to help you recover faster and stay active. Whether you’re in Staten Island, Brooklyn, or Manhattan, our expert team is ready to help you get back to living pain-free.

Final Tips

• Start slowly and increase intensity only when comfortable.

• Avoid any exercises that cause sharp or worsening pain.

• Consistency is key—aim to stretch and strengthen daily.

Need extra help? Contact TLC Physical Therapy today to schedule an evaluation and take the first step toward a pain-free back.