5 Physical Therapist-Approved Exercises for Lower Back Pain
Dr. Rob Letizia PT, DPTShare
5 Physical Therapist-Approved Exercises for Lower Back Pain
Lower back pain affects 80% of adults at some point in their lives. As a Doctor of Physical Therapy treating patients in Wayne, NJ for over 25 years, these are my top 5 exercises that help most of my patients find relief — many within the first week.
Important: These exercises are general recommendations. If you have severe pain, numbness, or weakness in your legs, see a physical therapist for a proper evaluation before starting any exercise program.
1. Pelvic Tilts
What it does: Gently activates your deep core stabilizers and reduces pressure on the lower spine.
How to do it: Lie on your back with knees bent, feet flat on the floor. Gently flatten your lower back against the floor by tightening your abdominal muscles. Hold for 5 seconds. Relax. Repeat 10 times.
2. Knees-to-Chest Stretch
What it does: Stretches the lower back muscles and glutes, reducing compression on the lumbar spine.
How to do it: Lie on your back. Slowly bring one knee toward your chest, holding behind your thigh. Hold for 20 seconds. Switch legs. Then bring both knees to chest. Repeat 3 times each.
3. Cat-Cow Stretch
What it does: Improves spinal mobility and reduces stiffness in the mid and lower back.
How to do it: Start on hands and knees. Slowly arch your back upward (cat) while tucking your chin. Then drop your belly toward the floor while lifting your head (cow). Move slowly between positions 10 times.
4. Bird-Dog
What it does: Strengthens the core and back extensors while improving balance and coordination.
How to do it: Start on hands and knees. Extend your right arm forward and left leg backward simultaneously, keeping your back flat. Hold for 5 seconds. Return to start. Switch sides. Repeat 10 times each side.
5. Glute Bridge
What it does: Strengthens the glutes and hamstrings, which support the lower spine and reduce strain on the back muscles.
How to do it: Lie on your back with knees bent. Squeeze your glutes and lift your hips off the floor until your body forms a straight line from shoulders to knees. Hold for 5 seconds. Lower slowly. Repeat 10 times.
When to See a Physical Therapist for Back Pain
If your back pain lasts more than 2 weeks, gets worse over time, or is accompanied by leg numbness, tingling, or weakness, it is time to see a professional. At Spectrum Therapeutics, Dr. Rob Letizia will identify the root cause of your pain and create a targeted treatment plan to fix it — not just mask it.
Call (973) 689-7123 to schedule. No referral needed in New Jersey.