The Best Physiotherapy Exercises for Lower Back Pain Relief
Lower back pain is something almost everyone experiences at some point, whether from an injury, poor posture, or sitting for too long. It can range from mild discomfort to debilitating pain that affects your day-to-day activities. Fortunately, there are specific physiotherapy exercises that can help relieve lower back pain and improve your mobility.
In this blog, we’ll guide you through the best physiotherapy exercises to alleviate lower back pain, how to perform them safely, and how they work to strengthen the muscles that support your spine.
1. Cat-Cow Stretch (Mobilizing Your Spine)
One of the most effective stretches for improving flexibility and releasing tension in your lower back is the Cat-Cow stretch. This exercise gently moves your spine from flexion to extension, helping to release stiffness and increase mobility.
How to Do It:
Start on all fours with your wrists directly under your shoulders and knees under your hips.
As you inhale, drop your belly towards the floor, arching your back and lifting your head (Cow pose).
As you exhale, round your back, tucking your chin toward your chest (Cat pose).
Repeat this movement 10-15 times, moving slowly with your breath.
Why It Helps: This exercise helps to stretch the muscles along the spine and relieve any tension in the lower back. By encouraging movement in the spine, it improves flexibility, reduces stiffness, and alleviates discomfort.
2. Pelvic Tilts (Core Activation)
Pelvic tilts are an excellent way to strengthen your lower back and abdominal muscles. This simple movement helps stabilize the pelvis and reduce lower back pain caused by muscle imbalances.
How to Do It:
Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Flatten your lower back against the floor by tightening your abdominal muscles and tilting your pelvis upward.
Hold this position for 5 seconds, then release.
Repeat 10-15 times, focusing on engaging your core muscles.
Why It Helps: Pelvic tilts help activate the deep core muscles that support your spine and pelvis. This exercise builds strength in your lower back, improves posture, and alleviates pressure on the spine.
3. Child’s Pose (Spinal Decompression)
Child’s Pose is a gentle yoga stretch that helps to stretch the lower back and relieve tension. It also lengthens the spine, which can help with pain caused by compression or tightness.
How to Do It:
Start on all fours, then sit back onto your heels with your knees spread apart.
Reach your arms forward and rest your forehead on the ground.
Hold this position for 20-30 seconds, breathing deeply.
Repeat 2-3 times.
Why It Helps: Child’s Pose is great for decompressing the spine and relieving tightness in the lower back. It’s a calming pose that can help reduce overall stress, which is often a contributor to lower back pain.
4. Bridges (Strengthening the Glutes and Lower Back)
Bridges are an effective exercise for strengthening your glutes and lower back, two key areas for maintaining stability and reducing strain on the lower spine.
How to Do It:
Lie on your back with your knees bent and feet flat on the floor.
Press your feet into the ground as you lift your hips toward the ceiling, creating a straight line from your shoulders to your knees.
Squeeze your glutes at the top, hold for a few seconds, and then slowly lower your hips back down.
Repeat this 10-12 times.
Why It Helps: Bridges strengthen the muscles in your glutes, hamstrings, and lower back. Weakness in these muscles can contribute to lower back pain, so building strength helps improve spinal support and reduces discomfort.
5. Knee-to-Chest Stretch (Relieving Tension)
The knee-to-chest stretch is a simple but effective way to stretch the lower back and relieve tension.
How to Do It:
Lie on your back with your knees bent and feet flat on the floor.
Bring one knee up towards your chest, keeping the other foot flat on the ground.
Hold the position for 15-30 seconds, then switch legs.
Repeat 2-3 times on each side.
Why It Helps: This stretch helps release tightness in the lower back muscles and improves flexibility. It’s a great exercise to perform after a long day of sitting or standing.
6. Bird-Dog Exercise (Core and Back Strengthening)
The Bird-Dog exercise is an excellent way to strengthen the muscles that support the spine, especially the lower back and core.
How to Do It:
Start on all fours with your hands under your shoulders and knees under your hips.
Extend your right arm forward and your left leg back, keeping your hips level.
Hold for a few seconds, then return to the starting position and switch sides.
Repeat 10-12 times on each side.
Why It Helps: This exercise targets your core, back, and glutes, all of which play a crucial role in supporting your spine and improving balance. It strengthens muscles that stabilize the lower back, helping to reduce pain and prevent future injury.
When to See a Physiotherapist for Lower Back Pain
While these exercises are highly effective for many people, persistent or severe lower back pain may require professional help. If you find that your pain isn’t improving or if it’s limiting your daily activities, consider booking a consultation with a physiotherapist.
Online physiotherapy is a convenient and effective way to receive professional care without leaving home. A physiotherapist can assess your condition, create a personalized exercise plan, and guide you through each step of your recovery process—all online!
Final Thoughts
Lower back pain can be frustrating, but with the right physiotherapy exercises, you can find relief and improve your mobility. These exercises are a great place to start, but if you’re unsure about performing them or need additional support, reach out to a physiotherapist for personalized guidance.
Start your journey to better back health by incorporating these exercises into your routine. If your lower back pain persists, don't hesitate to seek help from an expert.
Book an online physiotherapy consultation today and get back to feeling your best!
