Physiotherapy Exercises for Lower Back Pain at Home

July 25, 2025

Best Physiotherapy Exercises for Lower Back Pain You Can Do at Home

July 25, 2025

Lower back pain can be truly frustrating. It might be a result of sitting for hours at a desk, a wrong way of lifting, or just stress that makes the pain sneak into your life, so that almost every day, simple movements end up being taxing to perform.

If you’re looking for some safe, natural remedy for pain without any medication, then physiotherapy exercises for lower back pain are the place to begin. Physiotherapists in Singapore would in fact recommend specific exercises that not only help ease the pain but also prevent it from recurring.

In this guide, we will walk you through a few tried and tested physiotherapy exercises that are suitable, very effective, and easy to do at home. So let us begin.

Why Choose Physiotherapy for Lower Back Pain?

What physiotherapy for back pain really is and the reason behind all the praise.

Physiotherapy is the process in which one is able to move and function with assistance. Physiotherapists target the cause of a patient’s back pain rather than merely treating its symptoms. That would involve loosening tight muscles, proper muscular alignment, or strengthening weak areas.

In case you’ve been experiencing a dull ache or sharp twinges in your lower back, physiotherapy for backache can help you feel more in control of your body again.

How Exercises Can Help

You don’t have to be a gym rat to do back exercises at home. In fact, the right mix of gentle movements can do wonders and actually:

Relieve stiffness and tightness
Increase flexibility
Strengthen the core and the lower back
Give support to good posture
In contrast, avoid any future injury

All these lower back exercises, though ideal for relieving pain, aim to help you be more at ease with your daily life kinetics.

6 Simple Physiotherapy Exercises for Lower Back Pain

Here are six exercises recommended by physiotherapists that many in Singapore use to treat lower back pain. You can do these back pain exercises at home without any fancy equipment.

1. Pelvic Tilts

Pelvic Tilts Exercises

This one works best for waking up the deep lower back muscles and the core.

How to do it:

Lying on the back with knees bent and feet resting on the floor.
Dip the trunk towards the floor while gently contracting the abdominal muscle.
Hold for a second, and then relax.
Repeat the process 10 to 15 times.

2. Knee-to-Chest Stretch

Knee-to-Chest Stretch

Tight hips or lower spine? This very simple stretch should do the trick.

How to do it:

Lie down on the back, keeping knees bent.
Slowly draw one knee toward the chest.
Keep it in position for 20-30 seconds and then switch legs.
Do this 2-3 times for each side.

It happens to be one of the best stretches for lower back pain, especially if that back pain is induced by sitting.

3. Cat-Cow Stretch

Cat-Cow Stretch

This yoga-like movement helps to gently stretch and release the spine.

How to do it:

Start on your hands and knees.
Arch your back up toward the ceiling (cat).
Drop your belly and lift your chest up (cow).
Slowly move between these positions for 30-60 seconds.

So, if you’re wondering how to stretch and treat your back gently, this is it.

4. Child’s Pose

Child's Pose Exercise

This is a nice, relaxing stretch for both lower back muscles and hips.

How to do it:

Kneel onto the floor and then sit down on your heels.
Stretch in front, extending the arms to the floor, lowering your breath until your head falls to the floor.
Try to hold this position for 55-60 seconds, wrapping in long deep breaths.

It is an excellent exercise to relax lower back muscles, especially after a long day.

5. Bridge Exercise

Bridge Exercise

This is considered to be on the more active side of the spectrum but is still on the gentle side. The glute muscles get worked, and it provides back support.

How to do it:

Lie face up with leg joints bent. Place your heels flat on the floor.
Lift the hips till a straight line is formed by your body from shoulders to knees.
Hold this position for a few seconds and start to slowly bring your hips down.
Repeat 10-15 repetitions.

This great lower back exercise helps to facilitate the entire lower half.

6. Seated Spinal Twist

Seated Spinal Twist
This twist helps free tension within the spine and promote its mobility.

How to do it:

Sit on the floor with legs stretched out.
Put one leg across the other and slightly twist toward the bent knee.
Hold for 20 seconds, then change sides.

When looking for something to gently open up your spine, this is one of the best lower back stretches to add in.

Some Quick Tips Before You Start

Never ignore what your body says: none of these motions should ever cause sharp pain.
Move slowly. Mistake not! There’s no need to rush.
Breathe in through your nose and out through your mouth. This helps in maintaining muscle relaxation.
Work out consistently. Even a little each day is better than too much by far on the odd occasion.

If the pain gets worse or you begin to experience numbness or tingling, stop immediately and consult a physiotherapist.

When Should You See a Physiotherapist?

Physiotherapy can benefit many, but sometimes more is needed.

If your pain has kept up more than a couple of weeks and you are hindered or impaired in doing activities you used to, then professional help might be warranted. A professional can properly analyze your posture, movement, and lifestyle to assign an individualized back pain physiotherapy plan for you.

You don’t have to treat yourself to back pain: safe and natural are out there.

Recap

Lower back pain will crush you, so there are some things one can do about it. physiotherapy exercises for lower back pain, when done consistently, may boost movement, leading to a feeling of body strength and comfort.

No fancy equipment and gym membership are needed. Just some space in your apartment, some concentration, and a little guidance.