Managing Low Back Pain at Home: 3 Simple Exercises That Can Make a Big Difference

Low back pain — especially when it comes with radiating symptoms like numbness or tingling down the leg — can be incredibly disruptive. Whether it's a dull ache or sharp, shooting pain, it's one of the most common reasons people seek medical attention. The good news? While it's always important to consult with a healthcare professional for a tailored plan, there are a few gentle movements you can try at home that may help relieve discomfort and improve how you move day to day.

Here are three therapist-recommended exercises that many people find helpful:

Lower Trunk Rotations

A gentle way to improve low back mobility

• How to do it: Lie on your back with knees bent, feet flat. Slowly let your knees fall to one side, then the other.
• Why it helps: Promotes spinal mobility and reduces tension around the sciatic nerve.
• Reps: 15-20 per side with a 5-second hold.

Prone Press-Ups

Targeted relief for disc-related and sciatic pain

• How to do it: Lie on your stomach. Gently press up onto your forearms or hands, keeping hips on the ground.
• Why it helps: Encourages spinal extension and decreases disc pressure.
• Reps: 15-20 slow and controlled reps.

Sciatic Nerve Glides

Gentle mobilization to reduce leg symptoms

• How to do it: Lie on your back, bring one knee toward your chest, then slowly straighten your leg while flexing your foot toward you.
• Why it helps: Encourages healthy nerve movement and reduces irritation.
• Reps: Up to 10 per side — stop if symptoms worsen.

A Few Reminders:

• Listen to your body!
• Perform these exercises once a day or as recommended by your provider.
• Stop if your pain increases.
• These movements are meant to complement your plan of care — not replace it.

For questions or if your symptoms persist, don't hesitate to reach out to your therapist. We're here to help you move better and feel better — one step at a time!