If you are a human who stands upright, you have back pain. That is just how it goes. If you have back pain, the odds are high that you can do things now to help yourself, even before you need an expert like a therapist.

Lower back pain can sneak up on anyone—whether you’re sitting too much, lifting something the wrong way, or dealing with stress. It’s one of the most common reasons adults seek help from a physical therapy services provider. The good news? Physical therapy for lower back pain is a proven way to ease discomfort, strengthen your core, and help you move with confidence again. Physical therapy is one of the lowest cost, lowest side effect solutions for low back pain that is available.

We’ll walk you through what to expect from a physical therapy program: from the initial evaluation to the stretches, exercises, and expert guidance that will support your recovery every step of the way.

Why Does My Lower Back Hurt?

Before jumping into treatment, it’s helpful to understand why lower back pain happens in the first place. Common causes include:

• Muscle strain or overuse

• Poor posture

• Herniated or bulging discs

• Arthritis or degenerative disc disease

• Lack of core strength

• Injury from lifting or sudden movement

A sedentary lifestyle or long hours at a desk can make things worse. That’s where physical therapy services come in—helping you fix what’s causing the pain, not just masking it.

What Happens in Physical Therapy?

Your recovery journey begins with a one-on-one evaluation. A licensed physical therapist will assess:

• Your posture and alignment

• Core and lower body muscle strength

• Flexibility and range of motion

• How you move, bend, and lift

From there, you’ll get a personalized treatment plan that includes safe, effective exercises and strategies to help you recover from physical therapy for lower back pain, plus tips for everyday movement.

Your Treatment Plan May Include:

✅ Guided stretching to improve flexibility
✅ Strengthening exercises to support your spine
✅ Hands-on therapy or modalities (like heat or TENS)
✅ Postural training to improve alignment
✅ Education on proper lifting and sitting

Your therapist will work with you at a pace that feels safe and doable. You’re never pushed beyond what’s right for your body. Remember, every body responds a bit differently to an activity—it’s up to you to tell your PT how you’re responding so that the program can be adjusted accordingly.

Stretches That Loosen a Tight Lower Back

Tight, shortened muscles can tug on your spine and make pain worse. That’s why lower back stretches are a key part of any recovery plan. A few gentle favorites include:

• Cat-Cow Stretch: Helps mobilize the spine and reduce stiffness
  
• Child’s Pose: A relaxing stretch to lengthen the lower back

  

• Knee-to-Chest Stretch: Gently releases tension from the lower spine

• Piriformis Stretch: Eases tightness in the hips and buttocks
  
  

Your physical therapist will teach you how to do these stretches safely and show you which ones are best for your body.

Strengthening Exercises That Support Your Spine

Once you’re moving more comfortably, it’s time to build strength—especially in the core, hips, and glutes. These muscles support your lower back and help prevent future flare-ups.

Common beginner exercises include:

• Pelvic Tilts: Engage your core without straining the back

• Bridges: Strengthen glutes and stabilize the pelvis

• Bird-Dog: Improve core control and balance

• Wall Sits: Build endurance in the legs and lower back

As you progress, your therapist may introduce resistance bands or light weights to further challenge your muscles safely.

How Long Does Recovery Take?

Recovery looks different for everyone. Most people feel noticeable improvement within 4 to 6 weeks of consistent physical therapy. You may begin with 1-2 sessions per week, gradually spacing out visits as you get stronger.

Success depends on:

• How severe your pain is

• How consistently you do your home exercises

• How committed you are to your physical therapy services plan

  

The great news? Many patients not only recover but feel stronger than they did before their injury.

Tips for Staying on Track

To get the most out of your physical therapy, keep these tips in mind:

✅ Stick to your plan—do your home exercises daily
✅ Speak up—tell your therapist if something feels off
✅ Stay active—gentle movement is better than bed rest
✅ Practice good posture—even while sitting or sleeping
✅ Celebrate progress, not perfection

Remember, healing isn’t linear. Some days will feel better than others, but every step forward is worth it.

Ready to Feel Better?

If you’ve been living with lower back pain, don’t wait for it to go away on its own. Physical therapy for lower back pain is a safe, effective way to get relief—and keep the pain from coming back.

The team at Performance Physical Therapy in Delaware is here to help you every step of the way. We’ll guide you through the process with expert care and personalized support.

👉 Book your evaluation now
📞 Or contact us at 302-234-2288

FAQs

Q: What should I expect at my first physical therapy visit?
You’ll have a full evaluation of your movement, posture, and strength. Your physical therapist will ask questions about your symptoms and create a custom plan based on your needs.

Q: Will the exercises make my back worse?
You might feel mild soreness (like after a workout), but exercises shouldn’t cause sharp pain. If anything hurts, tell your therapist right away—they’ll adjust the plan.

Q: Can physical therapy help me avoid back surgery?
In many cases, yes! By improving strength and flexibility, physical therapy can often prevent the need for surgery—especially when started early.

Q: What happens after my therapy sessions are done?
You’ll receive a maintenance plan with exercises to keep your back strong. Staying active, using proper posture, and keeping up with your home program are key.