Equipment for low back pain and sciatica exercises at home
Most of our low back pain and sciatica exercises need nothing you have to buy. Here is the equipment the rest of the program uses, which exercises use it, what to look for, and what to use from around the house instead.
Start with what you have: some floor space and a chair. That covers most of the program. Add the items below only if you want them.
What the program uses
Exercise mat
Cushions your back, knees and hands for exercises done lying down or kneeling.
Used in: Child’s Pose for Low Back Release, Angry Cat & Cow Spine Mobility, Bridge Pose for Glute Activation, Core Strength & Back Pain Prevention, Bird Dog Exercise, McGill Curl-Up
What to look for: Non-slip, about 6 mm (1/4 inch) thick. Thicker mats are softer but less stable for standing work.
Household swap: A rug or a folded blanket on a non-slip floor.
What you’ll need Paid links
If you decide to buy something, these links go to search results for each item above.
- Exercise mat · Non-slip, about 6 mm (1/4 in) thick, for floor exercises. A rug or folded blanket works.
Links go to Amazon search results, so you choose the product and price. We don’t recommend specific brands. As an Amazon Associate we earn from qualifying purchases, at no extra cost to you. How we make money
Get the free program
- Free chronic low back pain handout (PDF)
- Free sciatica handout (PDF)
- 6-week low back pain recovery plan
- Chronic low back pain guide
Before you start
Check with your doctor, physical therapist or other clinician before starting a new exercise program, especially after surgery or a recent injury. Stop and get advice if you have sharp or worsening pain, new numbness or weakness, or dizziness. Equipment makes some exercises easier to set up, but it doesn’t replace good form or the right amount. See our medical disclaimer.
Frequently asked questions
Do I need to buy anything to start?
No. You can start with some floor space and a chair. Every item on this page has a household swap, and many exercises use no equipment at all.
Do I need a special mat?
No. A non-slip mat makes floor exercises more comfortable, but a rug or folded blanket works for most of them.
Last updated November 2026 · Protocol Archive Editorial. We don’t recommend brands, and no company pays to appear on this page.