Lower back pain is a common condition, occurring in millions of Australians. As many as 4 out of 5 people will experience lower back pain at some point.
If you or a loved one have been dealing with lower back pain, the right exercises and stretches may help. We’ve put together our physio’s top 8 exercises for lower back pain to help you find relief.
Key Summary
- Knee to Chest Stretch
- Glute Bridge Exercise
- Superman
- Bird Dog Exercise
- Hamstring Stretches
- Planks
- Side Planks
- Low Lunges
What Causes Lower Back Pain?
We’ve all known someone who has experienced lower back pain. But what causes lower back pain? From work injuries to sports to age, lower back pain can be a result of a wide range of causes.
Some risk factors and common causes of lower back pain include:
- Impact sports
- Poor core strength
- Weak glute muscles
- Frequent lifting, twisting, or bending movements
- Incorrect body mechanics when lifting
- Herniated discs
- Repetitive movements or overuse
- Poor posture
- Arthritis
- Too little physical activity
- Periods of sitting too long
- Tight lower body (especially tight hamstrings)
- Muscle strains or sprains
- Pregnancy
- Degenerative disc disease
- Obesity
Effects of Lower Back Pain
Lower back pain can impact daily activities and decrease overall quality of life. Effects of lower back pain can include:
- Muscle spasms
- Pain that radiates down the buttocks or legs
- Decreased range of motion
- Difficulty sleeping
- Difficulty standing up straight
- Trouble walking
- Difficulty bending or lifting
- Loss of balance or coordination
- Muscle weakness
- Numbness or tingling in limbs
- Trouble completing daily tasks
- Low mood and distress
8 Exercises to Help Lower Back Pain
There are several muscles in the body that can worsen back pain if they are tight. Weak core and glute muscles can also contribute to back pain. These exercises target tight areas and weak muscles to help relieve and prevent lower back pain.
To find the best exercises for your lower back pain, work with a qualified physiotherapist. A physiotherapist can assess your back pain, determine the underlying cause, and develop a customised exercise program. Physio for back pain may also include complementary treatments, such as a heat pack for back pain, acupuncture, chiropractic adjustments, or deep tissue massage.
*As always, talk to a healthcare professional before starting a new exercise program.
#1 Best Exercises for Lower Back Pain: Knee-to-Chest Stretch
Our clients often report an immediate reduction in lower back pain when performing the knee to chest stretch. This gentle stretch helps release tension and ease pain and is incredibly gentle.
How to do the knee to chest stretch:
Step 1: Lie on your back with your knees bent and your feet flat on the floor
Step 2: Use both hands to pull your right knee toward your chest
Step 3: Keep your spine pressed to the floor and core engaged as you hold the stretch for 5 to 10 seconds
Step 4: Return to the starting position and repeat the stretch with your left leg
Step 5: Repeat for a total of 2 to 3 times on each side
#2. Best Exercises for Lower Back Pain: Glute Bridge Exercises
There is a link between weak glute muscles and lower back pain. The glute bridge exercise is an excellent way to target and strengthen the glute muscles.
How to perform the Glute Bridge Exercise:
- Step 1: Lie on your back with feet flat on the floor hip-width apart and knees bent
- Step 2: With arms at your sides and palms on the floor, engage your core and glutes to raise your pelvis off the floor
- Step 3: Aim to make a straight line from your knees to hips to shoulders and do not allow your pelvis to sag
- Step 4: Hold for 5 to 10 seconds
- Step 5: Lower to the floor to return to the starting position and rest
- Step 6: Repeat 10 times
#3. Best Exercises for Lower Back Pain: Superman
The superman exercise is excellent for strengthening muscles throughout the back. Start slowly and work your way up to holding it for 30 seconds at a time.
How to do the superman exercise:
- Step 1: Lay on your stomach face down with palms on the floor in line with your ears
- Step 2: Raise your shoulders and arms to lift your arms off the ground
- Step 3: Extend your arms out in front of you while simultaneously squeezing your glutes to raise your legs off the ground
- Step 4: Hold for 30 seconds before returning to the starting position and resting
- Step 5: Repeat a total of 5 times
#4. Best Exercises for Lower Back Pain: Bird Dog Exercise
The bird dog exercise is excellent for challenging balance and strengthening the glute and back muscles.
How to perform the bird-dog exercise:
- Step 1: Start on all fours, with hands directly underneath the shoulders and hips over the knees
- Step 2: Engage your core muscles as you lift your left arm and extend it out in front of your body
- Step 3: Raise your right leg simultaneously and extend it straight out behind your body
- Step 4: Hold for 15 seconds
- Step 5: Return to the starting position and repeat on the opposite side
- Step 6: Repeat 5 times on each side
#5. Best Exercises for Lower Back Pain: Hamstring Stretches
Tight hamstrings can contribute to low back pain by placing stress on the pelvis and spine.
How to do hamstring stretches:
- Step 1: Lie on your back with legs bent and feet on the floor or legs stretched out in front of you
- Step 2: Raise your left foot and use both hands to grab behind your left calf (or use a towel looped around your foot)
- Step 3: Keep your left leg straight as you gently pull it toward your chest and feel a stretch (stop if it becomes painful)
- Step 4: Hold for 10 seconds
- Step 5: Repeat 5 times on each side
#6. Best Exercises for Lower Back Pain: Planks
The plank is a full-body exercise that works the core, shoulders, hip flexors, and arms. Planks also activate deep back muscles to help strengthen and stabilise the spine.
How to perform a plank:
- Step 1: Lie on your stomach with elbows in line with the shoulders and your forearms against the floor
- Step 2: Engage your core and gluteal muscles as you lift your knees and hips off the floor
- Step 3: Maintain good position (do not allow your pelvis to sag) and work your way up to holding the plank for 30 seconds
- Step 4: return to the starting position, rest, and repeat a total of 3 to 5 times
#7 Best Exercises for Lower Back Pain: Side Planks
Once you are comfortable with regular planks, you can add difficulty with side planks. This modified plank helps strengthen the glutes, core, and shoulders.
How to do a side plank:
- Step 1: Lie on your left side on a yoga mat with your legs straight and feet stacked on top of each other
- Step 2: Place your left forearm flat on the ground under your shoulder
- Step 3: Push through your feet and left forearm to lift your hips up
- Step 4: Keep your core engaged and gaze forward as you hold this side plank position for 5 to 10 seconds
- Step 5: Slowly drop your hips to lower yourself back to the floor
- Step 6: Repeat 2 to 3 times total on each side
*Note: To make the side plank easier, keep your bottom knee slightly bent and on the ground
#8 Best Exercises for Lower Back Pain: Low Lunges
The hip flexors attach to the lumbar vertebrae. Tight hip flexors can strain the spine and contribute to lower back pain. Low lunges help to strengthen and stretch the hip flexors and quads.
How to do low lunge/hip flexor stretches:
- Step 1: Get into a low lunge position, with your right leg out in front and hands resting on your right thigh
- Step 2: Make sure your right knee remains directly over your right ankle and keep your abs engaged to protect your lower back
- Step 3: Relax into the pose and allow your pelvis to sink deeper toward the floor
- Step 4: Work your way up to holding this position for 30 seconds
- Step 5: Repeat 5 times on each leg
More Lower Back Pain Exercises
For dozens more lower back pain exercises and stretches, see our resource pages here:
- Lower back pain lumbar disk bulge exercises
- Stretches for lower back pain
- Core strength exercises for lower back pain
6 Maintenance Tips for Lower Back Pain
Along with lower back pain exercises and stretches, here are other tips that may help relieve back pain.
- 1. Heat Pack for Back Pain: A heat pack for back pain is soothing, may help reduce tension, and can loosen tight muscles. Many of our clients report an immediate reduction in low back pain when applying heat. Consider alternative heat therapy with icing for best results and follow your healthcare professional’s recommendations.
- 2. Ice: Icing your lower back can help reduce pain and inflammation. Avoid placing ice directly on the skin and do not ice for more than 15 minutes at a time.
- 3. Roller / Spikey Ball for Back Pain: A roller/spikey ball can provide targeted relief for tight areas of the lower back.
- 4. Physio for Back Pain: We offer physio for back pain to treat several lower back pain conditions, including disc Herniation/bulge/prolapse, piriformis syndrome, sacroiliac joint dysfunction, ankylosing spondylitis, disc bulge, and more. Our physiotherapists identify the root cause to determine the ideal treatment plan.
- 5. Acupuncture for Back Pain: Acupuncture for back pain can provide a variety of benefits. We offer both acupuncture and dry needling techniques to provide immediate and long term pain relief.
- 6. Deep Tissue Massage for Back Pain: Deep tissue massage for back pain can provide immediate and long-term relief for back pain and promote recovery and healing. Our deep tissue massage services are an ideal complement to back pain exercises, heat and cold therapy, and acupuncture.
Personalised Back Pain Treatment, Improve Your Mobility Today!
At Physio Pro, we treat a variety of lumbar spine conditions. We are committed to helping our patients find lasting relief from lower back pain.
We focus on individualised care to ensure the best outcome for you. We’ll assess your condition and create a multi-faceted treatment program tailored to your needs. With two convenient locations in Floreat or Como, contact us today to book your appointment.
