Physical therapy for lower back pain: tips and best exercises
Learn how physical therapy for lower back pain can help you manage symptoms and prevent future pain flares through targeted exercises.
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Dealing with lower back pain can make everyday tasks feel daunting. A stiff, achy, or painful back may disrupt your comfort, work, and favorite activities, but there’s a lot you can do to manage it — and it usually doesn’t require extensive interventions or procedures.
Physical therapy (PT) is proven to reduce lower back pain and improve function. Results from one study show that PT significantly improves pain levels and functional status. And other research shows that active PT strategies (such as exercises) are related to decreased disability, whereas passive methods (such as rest and medications) are associated with worsening disability.
Read on to learn how physical therapy can treat lower back pain — and how digital providers like Hinge Health make it easy to access effective care.
Interested in getting a personalized plan for lower back pain? Learn more about Hinge Health’s digital physical therapy programs and see if you’re eligible.
Reviewed by our clinical and medical experts
Dylan Peterson, PT, DPT
Jonathan Lee, MD, MBA
Causes of lower back pain
Understanding the underlying cause of your lower back pain can help guide effective treatment. Common causes include:
Arthritis, such as osteoarthritis and rheumatoid arthritis
Pregnancy-related lower back pain
How can physical therapy help lower back pain?
When your back hurts, it’s tempting to stop moving and focus on rest. “Taking a total hiatus from movement isn’t helpful,” says Dylan Peterson, PT, DPT, a physical therapist at Hinge Health. While some activity may temporarily increase pain, it doesn’t usually mean you’re making things worse. In fact, staying active can ease stiffness, build strength, and improve back pain symptoms over time.
This is where physical therapy comes in. Physical therapists use a variety of techniques — including exercises, education, and activity modifications — to treat lower back pain. A key component is exercise therapy, which is a plan of therapeutic exercises to relieve pain and manage conditions. At Hinge Health, physical therapists provide personalized exercise therapy plans as a core part of treatment, emphasizing that movement is medicine.
Signs you might benefit from physical therapy for lower back pain
It can be hard to know when back pain requires intervention. Physical therapy may be the right choice if you have:
Pain that interferes with daily tasks like walking, bending, or lifting.
Limited mobility or persistent stiffness in your lower back.
Pain that lingers for more than a few weeks.
Recurring pain that comes and goes without clear triggers.
Pain with radiating symptoms like numbness, tingling, or weakness in your legs.
Increased pain with specific movements.
Chronic conditions, such as diagnosed arthritis, sciatica, or degenerative disc disease.
Concerns about worsening pain, including fear of making the pain worse with movement.
Physical therapy exercises for lower back pain
Want expert care? Check if you're covered for our free program →- Figure Four Stretch
- Hip Hinge
- Glute Stretch
- Bridge
- Bird Dog
- Side Plank
Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.
Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
These lower back exercises recommended by Hinge Health physical therapists help build strength, flexibility, and mobility in the structures in and around your lower back. While they can be beneficial for many, lower back pain can have many causes, and the most effective back pain physical therapy exercises for you may depend on your specific needs or injuries. Working with a physical therapist ensures that you get personalized recommendations tailored to your situation.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
What to expect at physical therapy for lower back pain
Physical therapy for lower back pain is tailored to an individual’s specific needs, depending on the severity of their symptoms and overall health. The primary focus of physical therapy is to relieve lower back symptoms by strengthening muscles that support your lower back and stretching stiff areas. Here’s more on what to expect.
Personalized assessment. Your physical therapist will ask questions about your symptoms, medical history, and movement patterns. This helps them understand how back pain is affecting you and guides your treatment plan.
Strengthening exercises. You’ll build strength in key areas like your core, glutes, and lower back muscles. This creates a stronger support system for your spine and reduces strain during daily activities.
Stretching and flexibility work. You’ll do gentle stretches that target tight areas such as your hamstrings, hip flexors, and lower back. This helps reduce tension and stress on your spine, allowing for a greater range of motion.
Postural guidance. Many people assume back pain is related to “poor” posture. There’s no such thing as perfect posture, but staying in any position for too long can contribute to lower back pain. Your physical therapist will give practical tips and demonstrations on finding comfortable positions and movement techniques during different activities.
Education. Your physical therapist will teach you how to manage back pain long-term with strategies like pacing daily activities, using heat or ice, staying active, and recognizing early signs of discomfort to prevent flare-ups.
Breathing and relaxation techniques. Managing stress and tension is an important part of back pain relief. You may practice deep breathing or mindfulness techniques that promote muscle relaxation. This can be especially helpful if stress or muscle tightness contributes to your discomfort.
Personalized care for different types of back pain
Physical therapy for lower back pain isn’t one-size-fits-all. Here are a few examples of how it may differ depending on the cause of your back pain.
Herniated discs. Treatment typically includes exercises to relieve nerve pressure, improve core strength, and stabilize your spine. A physical therapist may also teach you about activity modifications to help you avoid aggravating symptoms.
Muscle strains. Therapy usually involves techniques to reduce pain and inflammation, along with exercises to restore strength and flexibility.
Sciatica. Therapy focuses on relieving nerve irritation through targeted stretches and strengthening exercises.
Chronic pain. The approach emphasizes gradual reintroduction of movement, pain management education, and building resilience through strengthening and mobility exercises.
No matter the cause, your physical therapist will design a plan tailored to your needs and goals, helping you return to the activities that matter most to you.
Lower back pain physical therapy with Hinge Health
If lower back pain is limiting your movement, Hinge Health can help. As a digital clinic for joint and muscle care, Hinge Health offers access to physical therapists, along with personalized exercise therapy, health coaching, education, and more.
Staying consistent with exercise therapy can be challenging, but research shows it’s the key to building habits and achieving results. Our physical therapists, health coaches, and care team work together to help you make exercise therapy a habit, so you can get back to doing what you love.
Hinge Health physical therapists can give you an assessment, rule out any serious causes of your pain, help you modify your activities, empower you with tools and tips to help you hurt less, and personalize your exercise program.
Meeting with a Hinge Health physical therapist
Unlike traditional physical therapy visits, Hinge Health provides access to physical therapists via video appointments. Your therapist can conduct a movement assessment, create a personalized exercise plan, and help you perform exercises with confidence — all from the comfort of your own home.
You can ask your physical therapist questions about your pain, function, and progress — during video visits or anytime via messaging in the Hinge Health app. Your physical therapist can adjust exercises as needed to keep you on track. In addition to a physical therapist, Hinge Health also provides every member with a dedicated health coach for motivation and accountability. Together, they ensure you’re fully supported in your treatment.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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References
Şahin, N. (2017). Effectiveness of physical therapy and exercise on pain and functional status in patients with chronic low back pain: a randomized-controlled trial. Turkish Journal of Physical Medicine and Rehabilitation, 64(1), 52–58. doi:10.5606/tftrd.2018.1238
Shipton, E. A. (2018). Physical Therapy Approaches in the Treatment of Low Back Pain. Pain and Therapy, 7(2), 127–137. doi:10.1007/s40122-018-0105-x
Edith Cowan University. (2022, August 15). Exercise answer: Research shows it's how often you do it, not how much. ScienceDaily. Retrieved from www.sciencedaily.com/releases/2022/08/220815085707.htm
Zhang, S., Gu, M., Zhang, T., Xu, H., Mao, S.-J., & Zhou, W.-S. (2023). Effects of exercise therapy on disability, mobility, and quality of life in the elderly with chronic low back pain: a systematic review and meta-analysis of randomized controlled trials. Journal of Orthopaedic Surgery and Research, 18(1). doi:10.1186/s13018-023-03988-y
Frogner, B. K., Harwood, K., Andrilla, C. H. A., Schwartz, M., & Pines, J. M. (2018). Physical Therapy as the First Point of Care to Treat Low Back Pain: An Instrumental Variables Approach to Estimate Impact on Opioid Prescription, Health Care Utilization, and Costs. Health Services Research, 53(6), 4629–4646. https://doi.org/10.1111/1475-6773.12984
Back pain: In depth. (2022). National Institute of Arthritis and Musculoskeletal and Skin Diseases. Retrieved from https://www.niams.nih.gov/health-topics/back-pain/advanced