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Home exercises · Physiotherapy

Exercises for Low Back Pain You Can Do at Home

Helena Greyvenstein, physiotherapistDr. Alex Greyvenstein, chiropractorHelena Greyvenstein, Physiotherapist · Dr. Alex Greyvenstein, DC

Current guidelines recommend staying active for most low back pain. The exercises for low back pain below start with easy movement and add strength once that feels fine.

Helena and Dr. Alex chose these for people they see at home in Oakville, Burlington and Milton. They're general guidance, not a substitute for an assessment.

See the exercises Book a home visit
Illustration of a person doing a glute bridge on a mat, one of the exercises for low back pain at home

Safety first

Before you start

If a move sends pain down your leg, skip it for now.

Move slowly and stay in a comfortable range. Mild stretching, tiredness or soreness that settles within a day is normal. Sharp pain, or symptoms that spread or get worse, mean stop.

Stop and get checked if you have:
  • Trouble starting to pee, not being able to empty your bladder, or loss of bladder or bowel control; numbness in the groin, buttocks or inner thighs; or sciatica in both legs (go to the emergency department)
  • Leg weakness that is getting worse
  • Back pain after a fall or accident, or after even a minor fall if you have osteoporosis or take long-term steroids
  • Fever, unexplained weight loss, a history of cancer, or pain that is worse at night and not eased by rest

The routine

Exercises for low back pain, step by step

Walking

  1. Take short, comfortable walks, even 5 to 10 minutes at a time.
  2. Build up gradually over the week.
1 to 3 short walks a day

Tip: Walking is one of the simplest ways to stay active with back pain.

Knee-to-chest

  1. Lie on your back with knees bent.
  2. Bring one knee toward your chest, holding behind the thigh.
  3. Lower and switch sides.
Hold 20 seconds, 3 times each side

Tip: Keep your head relaxed on the floor.

Pelvic tilts

  1. Lie on your back with knees bent and feet flat.
  2. Gently flatten your low back into the floor by tightening your stomach.
  3. Relax and let your back return to neutral.
10 to 15 times

Tip: Keep breathing. Don't hold your breath as you tighten.

Cat and camel

  1. On hands and knees, slowly round your back up toward the ceiling.
  2. Then gently let your back sag as you lift your head.
  3. Move between the two slowly.
10 times

Tip: Let your head follow the movement of your spine.

Glute bridge

  1. Lie on your back with knees bent and feet hip-width apart.
  2. Squeeze your glutes and lift your hips until your body is in a straight line.
  3. Lower slowly.
Hold 3 seconds, 10 times

Tip: Push through your heels.

Bird dog

  1. On hands and knees, keep your back flat.
  2. Reach one arm forward and the opposite leg back.
  3. Hold, return and switch sides.
Hold 5 seconds, 8 times each side

Tip: Move slowly and keep your hips level.

Progress

How often to do them and how to progress

Start with the easier exercises and fewer repetitions, then build up gradually over the coming weeks as they feel easier. Add a few minutes to your walks before you add repetitions to the floor exercises.

If an exercise flares things up, go back to the last version that felt fine, or skip it and ask about it at your visit.

Next step

When low back pain exercises aren't enough: physio at home in Oakville

If you're not improving after two to three weeks, or the pain keeps coming back, an assessment can look for the reason and adjust these exercises to suit you. Read more about our low back pain treatment, or see in-home physiotherapy in Oakville.

Book physiotherapy at home Free 15-min phone call

Common questions

Questions about low back pain exercises

Common question

Should I rest or exercise with low back pain?

For most low back pain, staying active is better than bed rest. Gentle movement and gradually returning to normal activity are recommended by current guidelines.

Common question

What is the best exercise for low back pain?

There isn't one exercise that suits everyone. Walking and a few gentle strength and mobility exercises are a good place to start, and a physiotherapist can tailor the plan to you.

Common question

How long does low back pain take to get better?

Many people with a new episode of low back pain improve within a few weeks. If it isn't improving, or keeps coming back, get an assessment.

Common question

Is it OK if exercises make my back sore?

Mild soreness that settles within a day is common. Pain that is sharp, spreading into your leg, or getting worse means stop and get checked.

Get started

Want a plan made for you?

We'll look at how you bend, lift and get out of bed at home, then trim the list to what suits your back.

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