Lower back pain has a way of creeping into daily life. It can start as a dull ache after long hours at your desk, or as a sharp reminder that you lifted something the wrong way. The good news is that in many cases, simple physiotherapy exercises done consistently at home can make a real difference.
Before starting any routine, make sure your pain is not linked to a serious injury. If the pain is severe, spreads down your leg, or follows a fall, speak to a healthcare professional first. For general stiffness and muscle related discomfort, the exercises below are commonly recommended by physiotherapists to ease tension and support recovery.
Pelvic Tilt for Gentle Activation
The pelvic tilt is often the first exercise physiotherapists suggest. It looks simple, but it wakes up the deep abdominal muscles that support your lower spine.
Lie on your back with your knees bent and feet flat on the floor. Keep your arms relaxed by your sides. Gently tighten your stomach muscles and press your lower back into the floor. Hold for five seconds, then relax.
Repeat this ten to fifteen times. Focus on slow, steady breathing. This movement improves control around your core and reduces strain on the lower back.
Knee to Chest Stretch for Tight Muscles
When muscles around the lower spine feel tight, stretching can bring relief.
Lie on your back with both knees bent. Bring one knee toward your chest, holding it with both hands. Keep the other foot flat on the floor. Hold the stretch for fifteen to twenty seconds, then switch sides.
For a deeper stretch, bring both knees to your chest at the same time and gently rock side to side. This helps loosen the lower back and can ease morning stiffness.
Cat Cow Movement for Mobility
The cat cow stretch comes from yoga and is widely used in physiotherapy to improve spinal mobility.
Start on your hands and knees. Your hands should be under your shoulders and knees under your hips. Slowly arch your back upward, tucking your chin toward your chest. Then lower your belly toward the floor while lifting your head and tailbone.
Move slowly between these two positions for ten repetitions. This gentle motion increases flexibility and reduces stiffness along the spine.
Glute Bridge for Stronger Support
Weak glute muscles often contribute to lower back pain. When the hips are not doing their job, the lower back works harder than it should.
Lie on your back with knees bent and feet hip width apart. Press through your heels and lift your hips off the floor until your body forms a straight line from shoulders to knees. Hold for five seconds, then lower slowly.
Aim for ten to twelve repetitions. As your strength improves, increase the hold time. Strong glutes take pressure off the lower spine and improve posture.
Bird Dog for Stability
The bird dog exercise targets both core and back muscles at the same time.
Begin on your hands and knees. Extend your right arm forward and your left leg back. Keep your hips level and your back flat. Hold for five seconds, then return to the starting position. Switch sides.
Complete ten repetitions on each side. Move with control. This exercise trains balance and coordination while building stability in the lower back.
Child’s Pose for Relaxation
Sometimes the back needs a moment to relax.
From a kneeling position, sit back on your heels and stretch your arms forward along the floor. Let your forehead rest on the ground if comfortable. Breathe deeply and hold the position for twenty to thirty seconds.
This stretch gently lengthens the spine and can calm tight muscles after a long day.
Hamstring Stretch to Reduce Pull on the Lower Back
Tight hamstrings can pull on the pelvis and increase stress on the lower spine.
Lie on your back and lift one leg straight up. Hold behind your thigh and gently straighten your knee until you feel a stretch at the back of your leg. Keep the other leg bent on the floor.
Hold for twenty seconds, then switch sides. Flexible hamstrings help maintain proper pelvic alignment and ease pressure on the back.
Partial Crunch for Core Strength
A strong core acts like a support belt for your spine.
Lie on your back with knees bent and feet flat. Cross your arms over your chest. Tighten your abdominal muscles and lift your shoulders slightly off the floor. Keep your lower back in contact with the ground.
Hold for two seconds and lower slowly. Perform eight to ten repetitions. Avoid pulling your neck forward. The goal is to strengthen the abdominal muscles without straining the spine.
Building a Routine That Works
Consistency matters. Doing these exercises three to four times a week can lead to noticeable improvement. Start with a few repetitions and increase gradually. Pain should never spike during exercise. Mild stretching discomfort is normal, but sharp pain is a sign to stop.
Good posture during the day also plays a big role. Sit with your feet flat on the floor, keep your shoulders relaxed, and avoid slouching. If you work at a desk, stand up and move around every hour.
Lower back pain can feel frustrating, but small daily efforts add up. With the right exercises and steady practice, many people find that their back becomes stronger and less prone to flare ups. A few minutes each day can help you move more comfortably and get back to doing the things you enjoy.
Lower Back Pain Triggered By A Car Accident? Visit Us for Physio!
At Scona Sports & Physiotherapy, we offer car accident physio to help treat lower back pain. Our team of experienced physiotherapists will provide individualized treatment plans to help you recover and prevent future complications.
