What Is Physical Therapy for Kids?
August 21, 2025Top 10 Physical Therapy Exercises for Shoulder Pain
August 28, 2025Many people feel pain in the lower back after sitting, standing, or moving. This pain can stop you from doing daily tasks. The good news is that physical therapy exercises for lower back pain help reduce pain and make your back stronger. Below are helpful movements that target different muscles in the body to support your lower back.
Table of Contents
ToggleHamstring Stretch
This stretch helps release tight muscles in the back of your legs. When these muscles stay tight, they pull on your lower back and increase pain. To do this stretch:
- Lie down on your back and bend one knee while keeping the other leg straight.
- Lift the straight leg and hold behind your thigh or calf.
- Keep the leg as straight as possible.
- Hold for 20 seconds and then switch sides.
This is one of the most common physical therapy exercises for lower back pain because it reduces tension that builds up from long periods of sitting.
Bridge Exercise
This movement helps make your lower back and hip muscles stronger. To do it:
- Lie down on your back with your knees up and your feet flat on the ground.
- Place your arms by your side.
- Push through your feet and lift your hips off the floor.
- Hold for a few seconds and lower your hips back down slowly.
- Do this 10 to 15 times.
Knee Hugs
This simple movement helps reduce pressure and brings comfort to the lower back. Lie on your back and pull both knees to your chest. Wrap your arms around your legs. You may gently rock side to side if it feels good. Hold the position for 30 seconds.
This is one of the basic physical therapy exercises for lower back pain, but it works well to support healing and improve blood flow in the area.
Knee Rolls
This exercise helps loosen up the lower back and improve movement. You need to:
- Start by lying flat on your back with both knees bent and feet flat.
- Slowly roll both knees to one side while keeping your upper body on the floor.
- Hold for 5 seconds and bring your knees back to the center.
- Repeat the same steps on the other side.
- Do this movement 10 times on each side.
This is one of the most useful physical therapy exercises for lower back pain for people who feel stiff in the morning or after sitting.
Click Here to Learn about Sport and Spine Physical Therapy in Las Vegas.
Cat and Cow Pose
This move helps your whole back feel loose and easy to move.
- Start on your hands and knees with a flat back.
- Lift your back up and tuck your head down.
- Then drop your belly and lift your head and hips.
- Keep going back and forth slowly.
- Do this 10 to 15 times.
This pose belongs to the group of physical therapy exercises for lower back pain that improve spine motion without too much pressure.
Cobra Stretch
This stretch opens the front part of your body and reduces pressure on your back.
- Lie on your stomach with your hands under your shoulders.
- Press into your hands and lift your chest off the ground.
- Keep your hips on the ground and look forward.
- Hold the position for 10 seconds and lower down.
- Repeat this 5 to 10 times.
This stretch helps people who have pain from poor sitting posture. Among physical therapy exercises for lower back pain, this one is especially useful for those with disc problems.
Child’s Pose
This pose helps relax the body and stretch the lower back gently. Start by kneeling on the floor. Sit back on your heels and stretch your arms forward with your head down. Let your body rest in this position for 30 seconds or more. This is one of the most relaxing physical therapy exercises for lower back pain, especially at the end of the day or after other exercises.
Last Word
You can feel better when you stay consistent with these physical therapy exercises for lower back pain. Each exercise supports muscles that protect the spine. Many people feel stronger and have less pain after doing these steps daily. Always move slowly and stop if anything feels sharp or painful. These simple steps may help you take control of your recovery and support long-term comfort in your daily life.
FAQs
Can physical therapy help with long-term lower back pain?
Yes, physical therapy in Las Vegas can reduce pain, improve strength, and help you move better over time.
What is the best exercise for lower back pain?
Bridge exercise supports your core and relieves pressure on the spine.
Does walking reduce lower back pain?
Yes, walking improves blood flow and helps relax tight muscles.
How to fix lower back pain from sitting?
Stretch your hip flexors, stand up often, and strengthen your glutes.
Is lying on the floor good for the back?
Yes, lying flat with bent knees can reduce back pressure.
Is it better to sit or lie down with lower back pain?
Lying down often supports the back better than sitting.
Does it matter where my lower back pain is located?
Yes, different pain locations may point to different causes and need different care.