Back pain is a leading cause of disability worldwide, but evidence shows that targeted exercise can significantly reduce pain and improve function for most people with chronic or recurrent low back pain. Below are five home exercises, supported by the latest research, that can help manage and relieve back pain. Always consult a healthcare professional before starting any new exercise program, especially if you have underlying health conditions.
1. Dead Bug
Why:
The dead bug is a core stabilization exercise that strengthens deep abdominal and spinal muscles without placing excessive strain on the back. Research shows core-based exercises like the dead bug are highly effective for reducing pain and disability in chronic low back pain 146.
How to Do It:
- Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees.
- Press your lower back into the floor to engage your core.
- Slowly lower your right arm and left leg toward the floor, keeping your back flat.
- Return to the starting position and repeat on the other side.
- Perform 3 sets of 8–12 reps per side.
2. Pelvic Tilt
Why:
Pelvic tilts engage the core and promote lumbar spine mobility. They are easy to perform and help improve spinal positioning and awareness710.
How to Do It:
- Lie on your back with knees bent, feet flat on the floor, and hands on your hips.
- Slowly tilt your pelvis to flatten your lower back against the floor, then return to neutral.
- Tilt your pelvis in the opposite direction to gently arch your back.
- Repeat for 10–15 repetitions, focusing on slow, controlled movement.
3. Bird Dog
Why:
Bird dog exercises enhance core stability and strengthen the lower back and gluteal muscles, improving balance and reducing back pain810.
How to Do It:
- Start on all fours, with wrists under shoulders and knees under hips.
- Extend one arm forward and the opposite leg backward, keeping your core engaged.
- Hold for a few seconds, then return to the starting position.
- Repeat on the other side.
- Perform 2–3 sets of 8–10 reps per side.
4. Knee-to-Chest Stretch
Why:
This gentle stretch relieves tension in the lower back and gluteal muscles, which are often tight in people with back pain 89.
How to Do It:
- Lie on your back with knees bent and feet flat on the floor.
- Bring one knee toward your chest, holding it with both hands.
- Hold for 20–30 seconds, then switch legs.
- Repeat 2–3 times per leg.
5. Plank
Why:
The plank is a proven core-strengthening exercise that supports spinal stability and reduces back pain when performed with proper form 68.
How to Do It:
- Start on your forearms and toes, keeping your body in a straight line from head to heels.
- Engage your core and avoid letting your hips sag.
- Hold for 15–30 seconds, working up to longer durations as strength improves.
- Perform 2–3 repetitions.
Research Highlights
- Pilates, mind-body, and core-based exercises are the most effective for reducing pain and disability in chronic low back pain12.
- Stabilization and core exercises outperform stretching or general aerobic exercise for pain reduction and functional improvement46.
- Home-based exercise programs have been shown to significantly decrease pain intensity and improve function, making them a practical first-line intervention for most patients35.
For further reading, see:
- JOSPT 2022 Network Meta-Analysis on Exercise for Chronic Low Back Pain12
- PubMed: Effect of Home Exercise Training in Patients with Nonspecific Low Back Pain3
- Medbridge: Top Exercises for Low Back Pain7
Disclaimer
This blog post is for informational purposes only and does not constitute medical advice. Exercise programs should be tailored to individual needs and medical conditions. Always consult a licensed healthcare provider or physical therapist before beginning any new exercise regimen, especially if you have a history of injury, chronic pain, or other health concerns. Stop any exercise that causes sharp or severe pain, and seek medical attention if symptoms worsen.
References:
1 J Orthop Sports Phys Ther 2022;52(8):505–521.
2 JOSPT 2022 Network Meta-Analysis
3 PubMed: Effect of Home Exercise Training in Patients with Nonspecific Low Back Pain
4 PubMed: Pain and Disability Therapy with Stabilization Exercises in Patients with Chronic Low Back Pain
6 COSpineAndJoint.com: The Three Best Core Exercises for Back Pain
7 Medbridge: Top Exercises for Low Back Pain
8 Scottsdale PT Performance: 10 Exercises for Lower Back Pain Relief
9 British Heart Foundation: Exercises for Lower Back Pain
10 Calhoun Spine Care: Home Exercises That Will Help with Back Pain
Glenn Wellmann DPT 
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