Updated: 20-12-2025; Author: Sangati Jogwar
Lower back pain, also known as sciatica, is a common issue affecting many people in today’s era of long hours and tight muscles.
In this Guide, You Can Read :
About 6 Life-Changing Exercises to Heal Your Back Pain Naturally- Do at Home
❇️ 6 Exercises for Lower Back Pain
❇️ Cat-Cow Movements
❇️ Pelvic Tilts
❇️ Hamstring Stretches
❇️ Lower Back Twists
❇️ Wall Squatting
❇️ 3-2-1 Push Ups
Sciatica primarily results from a misalignment in the spine, most commonly in the lower back and lumbar region.
But what most don’t know is that there are exercises that can help relieve some of that pain.
For this reason, experts say that strengthening core musculature is essential for patients struggling with lower back pain. Take a look at the 6 exercises for lower back pain that can prove helpful while tackling pain in the lower back region:
6 Life-Changing Exercises to Heal Your Back Pain Naturally- Do at Home
These 6 exercises are helpful for back pain and can be practised at home.
1. Cat-Cow Movements Exercise For Lower Back Pain
These movements resemble a cat stretching its back and then curling up into a ball to try again. This exercise is practised by lying on your stomach with your feet pressing into the ground and your arms hanging off the floor.
This will help strengthen your core and reduce pain in the lumbar region.
2. Pelvic Tilts
Pelvic tilts involve lying on your back with knees bent and hands placed behind your head, lifting your shoulders one at a time toward your toes as you breathe.
Repeat this 15 times, ensuring you don’t lower your shoulders back onto the floor until you catch your breath in between each time.
You can get help from experts in chiropractic Portland to find more effective treatments for chronic pain management.
3. Hamstring Stretches
This exercise works the posterior muscles of the hamstrings that bend the knee and straighten the hip.
First, lie on your back with your legs extended, then slowly raise your hips while keeping your heels in contact with the floor.
Hold for 15 seconds and then return to the starting position. Repeat this ten times.
( Also Read: Top 5 benefits of chiropractic )
4. Lower Back Twists
Another great exercise involves lying on your back with your knees bent and feet flat on the floor. Then lift your hips without changing the position of your knees.
Instead of simply lifting your hips as you breathe, rotate them to the left. Repeat this ten times, then repeat on the other side.
5. Wall Squatting
This exercise involves standing back to a wall with feet a shoulder distance away and slowly squatting till the thighs are parallel to the floor while keeping knees and toes pointing straight ahead.
Hold this position for 3 seconds and return to the start position slowly, ensuring that heels remain in contact with the ground during movement. Do this on both legs, repeating it regularly for better results.
6. (3-2-1) Push Ups
This is one of the most effective exercises for lower back pain when you’re suffering from sciatica. Begin by lying on your stomach and raising your body as you reach out with your arms and press into a pushup position.
Hold this position for a couple of seconds before lowering down again, so you don’t overextend into a dangerous situation.
Did You Know?
Can a bad diet cause back pain?
According to https://pmc.ncbi.nlm.nih.gov/articles/PMC9097067/, Nutritional deficiency is one of the main reasons for back pain.
Solution is to consume healthy food, fresh seasonal vegetables, legumes, nuts, fruits, fruit juices and whole grains can strengthen your spine, back bones and overall bones.
Final Words
There you have it –6 Life-Changing Exercises to Heal Your Back Pain Naturally- Do at Home. Try these exercises under an expert trainer for the best possible results, and if you’re still suffering from a painful lower back after following these tips, get in touch with a physiotherapist to get your back in shape as quickly as possible!