Lower back pain is one of the most common reasons people visit a physical therapist — and one of the most treatable. Whether your pain is from sitting at a desk all day, a weekend activity, or a chronic condition, these five exercises can help you find relief and start moving better.

These exercises are recommended by Dr. Elior Aliav, DPT, at Steady Physical Therapy in Van Nuys, CA. As always, consult with a physical therapist before starting any new exercise program, especially if your pain is severe or you have a recent injury.

1. Cat-Cow Stretch

This gentle yoga-inspired movement helps mobilize the spine and relieve tension in the lower back.

How to do it: Start on your hands and knees with your wrists under your shoulders and knees under your hips. Inhale and let your belly drop toward the floor, lifting your head and tailbone (Cow). Exhale and round your spine toward the ceiling, tucking your chin and pelvis (Cat). Repeat 10 times slowly.

2. Knee-to-Chest Stretch

This stretch gently decompresses the lower spine and relieves tightness in the hips and glutes.

How to do it: Lie on your back with both knees bent. Slowly bring one knee toward your chest, holding it with both hands for 20–30 seconds. Switch legs. For a deeper stretch, bring both knees to your chest at the same time. Repeat 3 times per side.

3. Pelvic Tilts

Pelvic tilts strengthen the deep core muscles that support the lower spine — one of the most important and often overlooked aspects of back pain recovery.

How to do it: Lie on your back with knees bent and feet flat on the floor. Gently flatten your lower back against the floor by tightening your abdominal muscles and tilting your pelvis slightly upward. Hold for 5 seconds, then release. Repeat 10–15 times.

4. Bird-Dog

The bird-dog is a powerhouse exercise for lower back stability. It trains your core and back muscles to work together without putting stress on the spine.

How to do it: Start on your hands and knees. Extend your right arm forward and your left leg back simultaneously, keeping your hips level and your back flat. Hold for 3–5 seconds, then return to the starting position. Alternate sides for 10 repetitions each.

5. Glute Bridges

Weak glutes are a major contributor to lower back pain. Glute bridges activate and strengthen these muscles while also improving hip stability.

How to do it: Lie on your back with knees bent and feet flat on the floor, hip-width apart. Press through your heels to lift your hips toward the ceiling, squeezing your glutes at the top. Hold for 2–3 seconds, then slowly lower down. Repeat 12–15 times.

When to See a Physical Therapist

Exercises are a great starting point, but if your lower back pain has lasted more than two weeks, is getting worse, or is affecting your sleep and daily activities, it’s time to get a professional evaluation. A physical therapist can identify the root cause of your pain and create a personalized treatment plan.

At Steady Physical Therapy in Van Nuys, we specialize in treating lower back pain, sciatica, disc injuries, and post-surgical recovery. We accept Medicare, PPO insurance, and cash pay.

📞 Call us at 818-714-1691 to schedule your free 15-minute consultation with Dr. Aliav. Serving Van Nuys, Sherman Oaks, Northridge, Reseda, and the greater San Fernando Valley.