How To Relieve Back Pain From The Comfort Of Your Own Home

Posted on: September 2, 2020

Having back pain does not mean that you need complicated surgeries, expensive injections or medications. In many cases, it can be effectively managed with exercises to decrease the symptoms and improve the muscles' strength and flexibility that support your spine. Staying active while also performing these activities can reduce the stress on your back and prevent low back pain from recurring. You can perform many exercises can be performed in the comfort of your own home.

Exercises For A Herniated Disk

Bulging or herniated disc can happen anywhere in the back, but it is common in the lower back area. Since most cases are due to bad postures, such as slouching and forward bending, the emphasis is placed on back extension exercises to help reduce disc pressure.

  • Standing Back Extension

    1. While standing up and with hands placed on both hips, lean backwards until you feel a stretch in the lower back area.
    2. Hold it for 10 to 15 seconds before going back to the starting position.
    3. Repeat 10 times for 2 to 3 sets per day.

  • Prone on Elbows

    1. Start by lying on your stomach.
    2. Lift yourself up until you’re resting on your forearms and feeling a stretch in your lower back.
    3. Hold the position for 30 seconds, then release.
    4. Perform for 10 repetitions.

  • Prone Press-ups

    1. Follow the same procedure as the prone on elbows, but this time fully extend your arms through your elbows.
    2. Hold for 3 to 5 seconds before gently lowering your body to the floor.
    3. Repeat for 10 times.

Exercises To Relieve Lumbar Spinal Stenosis

Spinal stenosis involves a narrowing of the spaces where your spinal cord and nerve roots travel. The following flexion exercises and stretches should open up these restricted spaces and relieve the pressure on the impinged nerves, reducing your back pain.

  • Pelvic Tilt

    1. Lie on your back with your feet flat on the floor or bed.
    2. Inhale, then exhale while tightening your stomach and pushing your lower back against the floor/bed.
    3. Hold for 5 seconds and repeat 10 times.

  • Double Knee to Chest

    1. While on your back, grab the back of your knees with both hands and slowly pull them toward your chest.
    2. Hold the position for 10 seconds, and then bring them back down to the floor.
    3. Perform the exercise for 10 repetitions 2-3x/day.

  • Seated Lumbar Flexion

    1. Sit in a chair with both feet flat on the floor.
    2. Slowly bend forward trying to touch the floor with your hands until you feel a stretch in the low back.
    3. Hold the position for 5 seconds and repeat 10 times.

Exercises To Improve Posture And Core Stability

Strengthening the postural and core muscles will not only help improve mobility and flexibility but also help you perform your daily activities without pain. Strong core muscles will protect your back from injuries and take the load off your spine. The following exercises are frequently used to improve core strength. It is important to note that it is necessary to change the exercises in order to become stronger.

  • Scapular Retraction

    1. Pull your shoulder blades back together and hold this position for 2-3 seconds.
    2. Repeat 10-20 times.

    The exercise can be done in sitting or standing.

  • Dead Bug

    1. While on your back with both knees bent bring both legs up about 90 degrees and your arms up in front of you.
    2. While straightening one leg, move the opposite arm up towards your head, and then both back to starting position.
    3. Alternate and repeat 10 times for 2 to 3 sets.

  • Prone Hip Extension

    1. Lie on your stomach.
    2. While keeping your knee straight, raise your leg about off the bed or the floor, and then lower it back down.
    3. Repeat 10 to 15 times for 2 to 3 sets.


Although these exercises are usually safe and effective in reducing back pain, it is still important to seek advice from a Doctor of Physical Therapy before starting the program. Performing the wrong exercises may worsen your condition. The exercises should not cause pain, especially if done slowly and in a controlled manner. If you feel any pain or discomfort, stop doing the exercises and speak with your Doctor of Physical Therapy.

At Action Physical Therapy, we’ll provide you with the most comprehensive and individualized skilled physical therapy services available.

Call (215) 947-3443 to schedule your consultation with one of our back physical therapy specialists!


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