Lower back pain exercises at home are the most effective way to relieve your lower back without going to the gym.
Why exercises are the best remedy for lower back pain
Lower back pain is the most common complaint in the Netherlands — 80% of all adults will experience it at least once in their lives. The good news: in most cases, exercise is more effective than medication or rest. Moving keeps muscles strong, joints flexible, and intervertebral discs healthy.
In this article, we share 10 scientifically supported exercises that you can safely do at home. You don't need a gym for them — just a mat and optionally a Rolastretcher for extra traction.
Before you start: important guidelines
- Start slowly — do each exercise at low intensity first and build up
- No sharp pain — a mild stretching sensation is good, but stop if you experience sharp or stabbing pain.
- Breathing — breathe calmly. Never hold your breath during stretches.
- Consistency — 10-15 minutes daily is more effective than an hour once a week.
- Consult a doctor — for acute symptoms, radiating pain, or numbness, see your GP first.
The 10 best exercises for lower back pain
1. Knees to the chest
Lie on your back. Pull one knee towards your chest and hold with both hands. Hold for 20-30 seconds, then switch legs. Repeat 3 times per leg. This exercise stretches the lower back and gluteus muscles.
2. Pelvic tilt
Lie on your back with bent knees. Tighten your abdominal muscles and press your lower back flat against the ground. Hold for 5 seconds, then relax. Repeat 10-15 times. This strengthens the deep stabilizing muscles.
3. Cat-Cow stretch
On hands and knees: alternate between an arched back (cow) and an arched back (cat). Hold each position for 5 seconds and repeat 10 times. Ideal for mobilizing the spine, especially in the morning.
4. Child's pose
Kneel on the ground, sit on your heels, and stretch your arms forward along the floor. Lower your forehead. Hold for 30-60 seconds. This yoga pose provides deep relaxation to the lower back.
5. Bridge
Lie on your back, bend your knees. Push your hips up until your body forms a straight line from shoulders to knees. Hold for 5 seconds, then lower. 10-15 repetitions. Strengthens gluteus and hamstrings — crucial for back support.
6. Supine twist (twist on the back)
Lie on your back and spread your arms. Pull your knees up and lower them to one side while keeping your shoulders flat. Hold for 20-30 seconds per side. This stretches the rotators and oblique muscles.
7. Piriformis stretch
Lie on your back. Place your right ankle on your left knee (figure-4 position). Pull your left knee towards your chest. Hold for 30 seconds per side. A tight piriformis muscle can cause pressure on the sciatic nerve and mimic back pain.
8. Bird-dog
On hands and knees: simultaneously extend your right arm and left leg. Hold for 5 seconds, switch. 10 repetitions per side. This exercise trains core stability without straining the back.
9. Traction with the Rolastretcher
The Rolastretcher (or Rolastretcher XL for taller individuals) combines passive traction with roller massage. Lie down, bend your knees, and roll slowly back and forth over the massage elements. 3-5 minutes is sufficient to deeply relax the lower back.
This is particularly effective as a finisher to your exercise routine — the traction creates space for the intervertebral discs that have been activated during the exercises. Read our complete exercise guide for more backstretcher-specific routines.
10. Wall sit
Stand with your back against the wall and lower yourself into a seated position (knees at 90°). Hold for 15-30 seconds. This strengthens your thighs and relieves pressure on the back. Build up to 3 sets of 30 seconds.
Example routine: 15 minutes per day
Combine these exercises into a daily routine:
| Excercise | Sets × Repetitions | Duration |
|---|---|---|
| Knees to chest | 3 × 20 sec per leg | 2 min |
| Pelvic tilt | 1 × 15 repetitions | 2 min |
| Cat-Cow | 1 × 10 repetitions | 1.5 min |
| Bridge | 2 × 10 repetitions | 2 min |
| Bird-dog | 2 × 10 per side | 2 min |
| Piriformis stretch | 2 × 30 sec per side | 2 min |
| Traction (Rolastretcher) | 1 × 3-5 minutes | 4 min |
Tip: Do this routine in the evening after work. After a day of sitting, your back benefits most from stretching and traction.
When to use traction therapy
Traction therapy is a powerful addition to your exercise routine. While exercises strengthen your muscles and improve mobility, traction provides decompression of the spine. Scientific research confirms that regular traction:
- Pressure on nerves decreases with bulging discs
- The fluid absorption of intervertebral discs promotes
- Breaks through chronic muscle tension
- The overall mobility of the back improves
With a Backstretcher , you can do this safely at home, without appointments with a therapist.
Frequently Asked Questions
Which exercises should I avoid for lower back pain?
Avoid sit-ups (too much pressure on the lower back), heavy deadlifts without supervision, and toe touches with straight legs. Choose exercises that support the back rather than strain it.
How quickly will I notice improvement?
Most people notice improvement after just 1-2 weeks of daily exercises. Significant results—less pain, more mobility—come after 4-6 weeks of consistent effort.
Can I do these exercises with a hernia?
Gentle stretches and traction are safe and even recommended for many types of hernia. However, avoid exercises involving rotation or flexion under load. Always consult your doctor or physical therapist first.
Are these exercises suitable for the elderly?
Yes, most exercises are suitable for all ages. Start with the simplest variations (knees to chest, child's pose) and build up slowly. The backstretcher is particularly suitable for the elderly because it provides passive traction without physical exertion.
Additional tools
For the best results, combine exercises with the right tools. On bodybow.nl , you will find foam rollers for myofascial release and pelvic bands for extra stability during training.
Do you want more support for lower back pain? View the complete range on Bodybow.nl — from foam rollers to professional therapy tools.