Contributions made and content reviewed by Ari Kaplan, PT, DPT, SCS, CSCS, COMT, Cert MDT
Low back pain is one of the leading conditions across the globe. According to the World Health Organization, low back pain is the leading musculoskeletal condition and accounts for nearly 570 million cases worldwide. So if you are suffering, know that you are not alone and – more importantly – that there is help available. Physical therapy is a great way to improve lumbar function and relieve pain without the help of medication.
Get Your Free Physical Therapy Screening
Not sure where to start with physical therapy? Get a free screening and let us help you start the path to recovery today.
Get My Complimentary Screening
What Causes Low Back Pain?
Low back pain can result from several situations: lifting heavy objects, a sudden jerk in a motor vehicle, prolonged sitting or even incorrect sleeping positions. In many instances, it is not attributed to any one thing and develops over time without a clear cause.
These situations can impact the nerves and/or specific joints. In some instances, there is no specific anatomical cause that can be pinpointed. Whatever the reason, you don’t have to suffer through low back pain [LBP]. By performing in depth movement analysis, a physical therapist is uniquely suited to create a plan to manage and ease your back pain, even if you cannot pinpoint the cause.
How Can Physical Therapy Help Low Back Pain?
A physical therapist will first evaluate you to determine your needs and specific impairments. They will then design a care plan that is tailored to you. “Most plans will be composed of specifically prescribed exercises to improve the deep muscles of your back with a progression to more global muscles as you improve,” says Ari Kaplan PT, DPT, SCS, CSCS, COMT, Cert MDT. “Additionally, there may be manual treatment directed at the mobility of your hips, lumbar spine and even thoracic spine.
The Benefits of Early Treatment for Lower Back Pain
“It’s important to seek early treatment,” Kaplan continues. “Most back pain will resolve within three months of their first episode no matter what is done. However, the recurrence of low back pain is extremely high if mechanics are not corrected. When comparing individuals who did not seek properly, individualized care versus those who did, there was a 12x increased likelihood of recurrence.”
Not only is this great for the individual’s health, but it also results in substantial cost savings. According to John D. Childs 2016 study, “Early PT patients incurred $1202 less in total LBP related costs during two years following episode.” Not only that, but Child’s study also asserts “[w]hen PT is utilized first as a treatment option, there is a 60% reduction in total LBP related costs.”
What Can You Expect From Physical Therapy for Lower Back Pain?
When asked what his favorite exercise was for back pain physical therapist Kaplan, responded, “There are tons of great exercises. My favorite one is the right one for the patient. If you had a sore throat and had a choice between ibuprofen, a decongestant, a cough drop, or an antibiotic, which would you choose? If it was strep throat, you would pick the antibiotic. If it was due to post-nasal drip you may choose the decongestant. If it was due to coughing, you would choose the cough drop. And if you also had a headache you would choose the ibuprofen. Back pain is exactly the same. There are many causes for it and if you choose the wrong exercise for the cause of your back pain, it won’t help as much. We need to identify the cause and then design the treatment plan around it to help our patients achieve the best possible outcome.”
Here are some common exercises that you can try. These are a great piece of the overall picture to start you on your way to recovery. If you experience pain or discomfort trying these exercises, stop and wait until after you have consulted with a physical therapist.
Physical Therapy Exercises for Lower Back Pain
Bird Dog Exercise for Lower Back Pain
The Bird Dog exercise is an intermediate-level movement. It works the abdominals, glutes, thighs to strengthen the lower back.
Instructions:
- Come down onto all fours. Place your hands beneath your shoulders and knees under your hips.
- Engage your core and keeping your hips square to the ground, lift your right leg up to hip height if possible. Flex your right foot.
NOTE: Only lift your leg as high as you can with both hips facing the ground and while maintaining balance. - Extend your left arm in front of you and lift it until it is in line with your left shoulder with the palm facing down.
- Hold this position for anywhere between 10-30 seconds and then return to all fours.
- Repeat on the opposite arm and leg. Complete three sets of ten repetitions.
OTHER NOTES: While completing this exercise, imagine creating a straight line from your hand all the way to your foot while in the extended position.
Also, as mentioned above, this is an intermediate level exercise. If you are a beginner only lift your arm and foot off the floor a 1-2 inches. You should be steady throughout the movement before increasing the range of motion.
Bridge for Lower Back Pain
The Bridge is an exercise that improves overall core strength and stability. It is a great alternative to traditional planks.
Instructions:
- Lie your back in a neutral position with your feet planted on the floor.
- Tighten your abdominals and lift your hips off the floor until your knees, hips and shoulders are in a straight line.
- Hold this position for 10-seconds before lowering your hips to the ground.
- Relax and then repeat three times.
Clam 
This basic exercise strengthens the hips, thighs and the gluteal muscles. It creates pelvic stability to ease lower back pain.
Instructions:
- Lie down on your right side with your right arm extended so that your neck and rest on your tricep. Bend your knees. Your heels, hips, shoulders and neck should all be in alignment.
- With your heels touching, lift your top leg upwards about 3-4 inches.
Note: Your lower leg should not move, and your hips should remain in a neutral position while you do this movement. If either shift, do not lift your leg as high. - Lower the top leg back down to the starting position and then repeat 10-15 times.
- Then switch sides and repeat the exercise.
Prone Press Ups for Lower Back Pain
When doing the Prone Press Up, the setup is critical. For some patients, the starting position (i.e., laying on your belly) can be very difficult. If this happens to you, then place one pillow (or more if needed!) under your belly and then stay in that starting position. If you do not need a pillow and you do not feel pain while lying down, then you can move onto the actual “press up” portion of the exercise.
Instructions:
- Lie on your belly with your feet hip-distance apart and your hands besides your ribcage.
- Using only your upper body strength, press down with your hands, lift your head and chest while keeping your shoulders back and down.
- Straighten your arms while keeping a slight bend at the elbow and keeping your shoulders away from your ears.
- Lower yourself back down to the ground to release the pose.
NOTES:
- It is important that your lower body (i.e., glutes, quadriceps, etc.) remain relaxed throughout the movement.
- Your breathing is critical. Inhale as you are pressing your chest upward and then exhale as you lower your chest down.
- If this exercise is too much for you lying down, another version can be performed while standing. In this version, stand at attention with your hands on your hips. Leading with the shoulders, gently lean back, hold the position and then return to standing.
Quadricep Stretch 
Use a wall or sturdy surface for support while completing this exercise if necessary.
Instructions:
- Stand upright with good posture (i.e., shoulders open, core engaged and body in alignment) with your feet together.
- Raise your left heel up behind you and then grab your foot with your left hand.
- With a slight bend in your right leg, pull your left foot upwards towards your buttock until you feel a stretch in your left quadricep.
- Hold the position for 30 seconds before moving to the opposite leg.
- Perform the stretch three times per side.
NOTE: The quad stretch is very popular but is also performed incorrectly on a regular basis. It is important to maintain good posture throughout the stretch, keep a slight bend in the standing leg (opposed to locking it out) and keep your hips in alignment to maximize its benefits.
Cat/Cow Pose 
The Cat and Cow are simple poses that counter to one another. It is also referred to as “Cat/Camel” as well. These poses warm up the spine, stretch the back and shoulders and engage your core.
Cat Pose
Instructions:
- Begin on your hands and knees (also known as a “Tabletop position”). Your hands should be slightly ahead of your shoulders and your hips should be directly over your knees.
- Press down through the hands and round your spine up towards the ceiling. Allow your head and tailbone to drop naturally while you pull your lower belly upwards.
- Push down on the floor to lengthen your shoulder blades while maintaining your hand and foot position.
- Release the pose and return to a Tabletop position.
Cow Pose
Instructions:
- Begin on your hands and knees in a Tabletop position.
- Press down through the hands, inhale and then arch your back. Lift your chin and sternum, broaden your shoulders and lower your belly.
- Engage your core and maintain length through the spine and back of the neck.
- To release the pose, return to a neutral spine.
Physical Therapy for Lower Back Pain Relief
Physical therapists can identify impairments causing your back pain and design an individualized plan that will reduce or eliminate your back pain and return you to doing what you love. Choose PT first and keep your back pain at bay without the help of medications. ATI has over 900 clinics across the U.S. and our telehealth platform CONNECT™ to make it easy for you to find relief.