Best Physical Therapy Exercises for Lower Back Pain Relief
Lower Back Pain Is Common—But It Doesn’t Have to Be Permanent
Lower back pain affects nearly 80% of people at some point—and it’s one of the top reasons adults seek physical therapy. Whether you’re a weekend warrior, an office worker, or a busy parent, back pain can derail your routine and limit your mobility.
At Athletic Evolution Woburn, we help clients reduce and eliminate lower back pain using targeted, functional exercises tailored to their body and lifestyle. In this guide, you’ll learn:
- The 7 most effective physical therapy exercises for lower back pain
- What causes back pain in active adults
- When to seek professional help
- How PT can prevent surgery, downtime, and recurring issues
Located near Wilmington and Burlington? Come in for a customized movement screen to find out which exercises are right for your back.
What Causes Lower Back Pain in Active Adults?
Lower back pain isn’t always caused by a single injury. Often, it’s the result of movement dysfunction, poor posture, or muscular imbalance.
Common causes we see at our Woburn clinic include:
- Weak core and glutes
- Prolonged sitting or poor desk posture
- Lifting with incorrect form
- Poor mobility in the hips or thoracic spine
- Overtraining or sudden increase in workout volume
- Prior injuries (hamstring, hip flexors, pelvis) creating compensation patterns
Pain may show up as stiffness in the morning, a dull ache after activity, or even sharp, shooting pain when bending or twisting.
7 Physical Therapy Exercises to Relieve Lower Back Pain
Before trying these exercises, make sure your pain is
not sharp or radiating into your legs. If it is, skip the exercises and schedule a PT evaluation first.
1. Pelvic Tilts
Why it helps: Builds awareness of pelvic alignment and engages deep core muscles.
How to do it:
- Lie on your back, knees bent, feet flat.
- Gently rock your pelvis backward to flatten your lower back into the floor.
Hold for 5 seconds, then release.
Do 2 sets of 10 reps.
2. Glute Bridges
Why it helps: Strengthens glutes and stabilizes the pelvis to reduce lumbar stress.
How to do it:
- Lie on your back with knees bent.
- Press through your heels to lift your hips off the ground.
- Squeeze your glutes at the top, then lower slowly.
Do 3 sets of 10–15 reps.
3. Bird Dogs
Why it helps: Trains core stability and reduces rotational stress on the spine.
How to do it:
- Start in a tabletop position (hands under shoulders, knees under hips).
- Extend your right arm and left leg at the same time.
- Keep your spine neutral and engage your core.
- Hold for 3 seconds, then switch sides.
Do 3 sets of 8–10 reps per side.
4. Child’s Pose Stretch
Why it helps: Gently stretches the low back and relieves tight muscles.
How to do it:
- Start on hands and knees.
- Sit your hips back toward your heels, arms extended forward.
Breathe deeply and relax into the stretch.
Hold for 30–60 seconds. Repeat 2–3 times.
5. Dead Bug Core Activation
Why it helps: Teaches controlled core engagement without lumbar strain.
How to do it:
- Lie on your back with arms extended to the ceiling and knees bent at 90°.
- Slowly lower opposite arm and leg while keeping your back flat.
- Return and switch sides.
Do 3 sets of 10–12 reps total.
6. Knee-to-Chest Stretch
Why it helps: Releases tension in the lumbar spine and hip flexors.
How to do it:
- Lie on your back.
- Pull one knee toward your chest while keeping the opposite leg extended.
Hold 20–30 seconds, switch legs.
Do 2–3 rounds per side.
7. Wall Angels
Why it helps: Improves thoracic mobility and posture (which reduces back stress).
How to do it:
- Stand with back against a wall, arms at 90°.
- Slowly raise arms overhead without arching your back.
- Return to start.
Do 2 sets of 10 reps.
When to See a Physical Therapist for Back Pain
If your pain:
- Persists more than 10 days
- Shoots down your legs (sciatica-like symptoms)
- Worsens with movement or exercise
- Limits daily activities or sleep
…it’s time for a professional evaluation.
At
Athletic Evolution, we use a full-body approach. That means we don’t just treat where it hurts—we look at
why it hurts. Your hip stability, core control, ankle mobility, and lifting habits all play a role in chronic pain.
How Physical Therapy Helps You Avoid Surgery or Medication
Here’s how PT stacks up against traditional routes:
| Treatment Approach | Recovery Time | Cost | Effectiveness | Long-Term Benefit |
|---|---|---|---|---|
| Physical Therapy | 4–8 weeks | Lower (often insurance-covered) | High for non-structural pain | Improves function and reduces recurrence |
| Medication | Immediate relief | Moderate (short-term)ez | Short-term | Doesn’t fix the root cause |
| Surgery | Months of recovery | High (even with insurance) | Effective for structural issues | May require PT post-op anyway |
Bottom line: If your pain is mechanical, muscular, or mobility-related—PT should always be your first step.
FAQs
How quickly can physical therapy help my back pain?
Many patients report improvement within 2–3 sessions. Consistent treatment over 4–6 weeks often provides full relief.
Can I do these exercises if I sit all day at work?
Yes. In fact, these exercises are perfect for reversing posture-related strain. Pair them with ergonomic adjustments for better results.
Is it better to rest or stay active?
Unless you’re dealing with an acute injury, movement is better. Rest can lead to stiffness and deconditioning. These low-load exercises are a great place to start.
Do I need a referral for PT in Massachusetts?
No. You can start physical therapy directly at Athletic Evolution—no doctor referral needed.
Call to Action: Don’t Let Back Pain Slow You Down
If you’re in Woburn, Wilmington, or Greater Boston and struggling with back pain, don’t wait for it to get worse. Get personalized care and expert guidance from our experienced physical therapists at Athletic Evolution.
Athletic Evolution Woburn
800 West Cummings Park, Suite 1550
Woburn, MA 01801
(781) 935‑7701
Schedule Your Back Pain Assessment
