5 Back Pain Exercises You Can Do at Home (Approved by Exercise Specialists)

Why Most Back Pain Advice Is Wrong

The most common advice for back pain is to rest. This is outdated. Current clinical evidence shows that controlled, specific movement is the most effective treatment for most types of back pain.

The key word is “specific.” Random exercises can aggravate back pain. The five exercises below are chosen because they are safe for most people with lower back pain, including those with slip disc and early-stage sciatica. Always consult with a healthcare professional before starting any new exercise program.

Exercise 1: Cat-Cow

This spinal mobility exercise gently moves the lumbar spine through flexion and extension, reducing stiffness and improving circulation to the discs.

How to do it: Start on all fours, hands under shoulders, knees under hips. Slowly arch your back upward (cat), hold for 2 seconds. Then slowly drop your belly toward the floor (cow), hold for 2 seconds. Repeat 10 times.

Exercise 2: Bird-Dog

This core stability exercise activates the deep stabilizing muscles of the spine without compressing the lumbar discs.

How to do it: From all fours, extend your right arm forward and left leg back simultaneously. Hold for 3 to 5 seconds, keeping your hips level. Return and repeat on the other side. Perform 8 to 10 repetitions each side.

Exercise 3: Glute Bridges

Weak glutes are a primary contributor to lower back pain. This exercise activates the glutes and hamstrings while protecting the spine.

How to do it: Lie on your back, knees bent, feet flat on the floor. Press through your heels to lift your hips until your body forms a straight line from knees to shoulders. Hold for 2 seconds at the top. Lower slowly. Repeat 12 to 15 times.

Exercise 4: Dead Bugs

This exercise trains deep core muscles (the transverse abdominis) that directly support the lumbar spine.

How to do it: Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees. Slowly lower your right arm and left leg toward the floor, keeping your lower back pressed against the ground. Return and alternate sides. Perform 8 repetitions per side.

Exercise 5: Standing Back Extensions

This movement reduces disc pressure and is particularly helpful for slip disc and sciatica caused by disc herniation.

How to do it: Stand with your feet shoulder-width apart and place both hands on your lower back for support. Gently extend backward, looking slightly upward. Hold for 2 seconds and return to neutral. Repeat 10 times.

What to Avoid With Back Pain

• Sit-ups and crunches (increase lumbar disc pressure significantly)
• Heavy forward bending without bracing
• High-impact activities during acute pain episodes
• Prolonged sitting without regular movement breaks

When to See a Specialist

If your back pain is accompanied by leg pain, numbness, weakness, or bladder changes, seek professional assessment before exercising independently. These signs can indicate nerve compression that requires specific management.

Get Expert Back Pain Help in Pune

FIT360’s exercise specialists in Kharadi design personalized rehabilitation programs for lower back pain, slip disc, and sciatica. Book a free consultation to get a program built specifically for your condition.