Everyone has Low Back Pain!  Lower back pain is one of the top reasons people search for a physical therapist for back pain. The good news is you don’t have to live with it! There are safe and simple physical therapy exercises for back pain that can help you feel stronger, move better, and enjoy life again. 

  

At Performance Physical Therapy, we specialize in lower back pain physical therapy to help our Greenville community get back to doing the things they love. Here are some easy exercises you can start today to ease lower back pain safely.  Remember this is for educational purposes only–you are NOT our patient (yet!) 

 

Why Physical Therapy Exercises Matter for Lower Back Pain 

Many people think that resting will make back pain go away. But too much rest can actually make things worse! Moving the right way—and doing the right exercises—can help your back heal faster, strengthen weak muscles, and prevent future problems.

Physical therapy exercises for back pain are designed to:

• Improve flexibility 

• Strengthen your core muscles 

• Reduce stiffness 

• Support your spine 

• Help you feel more confident with movement 

 

5 Safe and Simple Exercises for Lower Back Pain

Before starting any new exercise, it’s always a good idea to check with your doctor or a physical therapist for back pain to make sure it’s safe for you. 

 

1 Pelvic Tilts

This small movement helps strengthen your lower back and core muscles. 

How to do it: 

• Lie on your back with knees bent and feet flat on the floor. 

• Tighten your stomach muscles and gently press your lower back into the floor. 

• Hold for 5 seconds, then relax. 

• Repeat 10-15 times. 

 

2 Knee-to-Chest Stretch

This stretch relieves tension in the lower back. 

How to do it: 

Lie on your back with knees bent. 

Bring one knee toward your chest, keeping the other foot on the floor. 

Hold for 20-30 seconds. 

Switch legs and repeat. 

Do 2-3 rounds on each side. 

 

3 Bird-Dog Exercise

This exercise builds core strength and stability. 

How to do it: 

• Start on your hands and knees. 

• Extend your right arm forward and your left leg backward at the same time. 

• Hold for a few seconds, keeping your back flat. 

• Return to the starting position and switch sides. 

• Do 10 repetitions on each side. 

 

4 Bridge Exercise

Bridges strengthen the muscles that support your lower back.

 How to do it: 

•  Lie on your back with knees bent and feet hip-width apart. 

• Press through your heels to lift your hips off the ground. 

• Squeeze your glutes and hold for a few seconds at the top. 

• Slowly lower your hips back down. 

• Repeat 10-15 times. 

   

5 Child’s Pose Stretch

A gentle yoga stretch that helps loosen up tight lower back muscles. 

How to do it: 

Start on your hands and knees. 

Sit your hips back toward your heels while reaching your arms forward. 

Hold the stretch for 30-60 seconds. 

Breathe deeply and relax into the stretch. 

How a Physical Therapist Can Help 

While these exercises are a great place to start, sometimes back pain needs a little extra help. That’s where seeing a physical therapist for back pain can make a big difference.

  

At Performance Physical Therapy, our experienced team designs customized lower back pain physical therapy programs to fit your specific needs. We’ll help you: 

✅ Identify the root cause of your pain 

✅ Create a personalized exercise plan 

✅ Improve your strength, mobility, and posture 

✅ Get back to living life pain-free 

 

Don’t Let Back Pain Hold You Back! 

If you’re tired of back pain slowing you down, it’s time to take action. Safe and simple physical therapy exercises for back pain can be your first step toward feeling better. 

 

Ready for more personalized care? 

👉 Call us today at 3022-342-288 or schedule your appointment online with the expert team at Performance Physical Therapy in Greenville, Delaware.

We’ll help you get stronger, move better, and enjoy life without back pain!