At-Home Physical Therapy Exercises to Ease Your Back Pain

At-Home Physical Therapy Exercises to Ease Your Back Pain

Living with back pain can make it hard to get through the day. However, many people who suffer from back pain every day often don’t seek treatment for it because they are worried that they might need an invasive procedure to fix it. However, there are many other ways to fix back pain. 

While we do specialize in spinal surgery at Orthopedic & Laser Spine Surgery, there are non-surgical ways to treat back pain that we recommend as well. Here are several at-home physical therapy exercises to ease your back pain. 

Relief Exercises for Chronic Back Pain at Home 

When you experience chronic back pain, even driving to a physical therapy appointment can make matters worse. More than ever, individuals who suffer from constant tension in their backs are looking for ways to relieve their pain without having to leave the comfort of their homes. Fortunately, there are several ways to achieve and maintain pain relief without stepping a foot outside your door.

Regardless of whether you’re new to physical therapy or yoga, these simple stretches and poses will help those with even the most stubborn back pain feel comfortable and at ease. All you need is a space to move, and you’re ready to start practicing the best at-home physical therapy exercises for your back pain.

Yoga Poses for Back Pain Relief

For those who are unfamiliar with yoga, it may seem daunting at first. The idea of stretching or contorting your body into different positions can be overwhelming, especially for anyone who suffers from chronic pain. Although some individuals with sciatica pain and lower back tension may feel that they cannot participate in yoga stretching or high-intensity workouts, the following exercises were designed to help those with consistent discomfort and provide sustainable relief.

Cobra Pose

From a prone position with your hands beside your ribs and the tops of your feet pressed firmly against the floor, raise your head and neck upward. Hold this pose for a few seconds, and then lower yourself back down gently. This is a great pose for those who suffer from lower back pain. Keep it low at first to determine what feels right.

Cat and Cow Pose

While on all fours with your back straight and head forward like a table, lift your back while tucking your head and tailbone downward. Hold this position for a few seconds, and then invert your spine with your head and tailbone reaching up. Alternate these two positions every 5 to 10 seconds, inhaling with one and exhaling with the other. Each of these poses should be held until you can feel the muscles in your neck and back working.

Child’s Pose

While kneeling, move your arms forward until you are lying face down with your hands out and stretched flat. Other variations of this pose include moving your torso from side to side while keeping your arms outstretched to increase flexibility on both sides of the body, as well as crossing your arms underneath your head instead of keeping them flat in front of you. If this pose doesn’t feel good on your belly, keep your big toes together and extend your knees wider than your hips before lowering your torso.

If you encounter any pain or discomfort while you are performing any yoga pose, be sure to stop and give your body time to adjust. Yoga poses are not meant to be perfect the first time you attempt them. Take a break and try again tomorrow if the pain overwhelms you. Over time, these stretches will give you the opportunity to ease your pain relief quickly and effectively.

Physical Therapy Stretches for Easing Back Tension

Many exercises that are a part of physical therapy can easily be performed at home without any additional equipment. Several workouts have been designed for those who suffer from back pain, including the following stretches that work to help anyone suffering from chronic back pain, regardless of the degree of severity.


One great workout for chronic pain is bridges, which can be done by lying down flat on your back with your knees bent and feet on the floor. From that position, keep your arms flat on either side of your body and lift just your hips. Ensure that your head and knees are aligned well, and hold this pose for several seconds before slowly lowering yourself back down.

Side Twists

Another exercise that increases pain relief for lower back discomfort is the side twist. With your back flat against the floor and your arms outstretched on either side of you in a T, bend and lift your knees. Slowly drop them to one side while twisting the rest of your body in the opposite direction. Hold this pose for a few seconds, and then gently reverse the stretch.


One of the most commonly recommended at-home physical therapy exercises is the toe touch. From standing, reach your arms over your head and stretch upward. Slowly bend at the waist and lower your arms until you are touching your toes. If you cannot touch your toes, try reaching your body in that direction as much as possible and feel the stretch along your lower back and spine.

Not all back pain can be alleviated by performing yoga or physical therapy exercises at home. Certain chronic tension can be a symptom of a larger issue, and if you feel that you may be experiencing a high level of pain in any region of your back, neck, or shoulders, your best option is to contact a trusted specialist who can help you find long-term solutions for your discomfort.

Get Help With Back Pain With Orthopedic & Laser Spine Surgery

Our specialists at Orthopedic & Laser Spine Surgery highly recommend that you start your back treatments with a full evaluation to make sure that you don’t have a serious injury that needs surgery to fix. If you don’t, then the best place to start is with physical therapy to treat back pain. You may find that simple therapy options, and a few small changes to your daily routine can provide a lot of relief.

If your pain doesn’t go away, then it is time to consider other forms of treatment. Reach out to us by calling (855) 853-6542 or by filling out our contact form to discuss your options for better sleep and spine health.