top of page
Search

7 Physiotherapy Exercises for Lower Back Pain

  • Writer: Total Health Chiropractic
    Total Health Chiropractic
  • 12 minutes ago
  • 6 min read

Physiotherapy exercises for lower back pain are one of the most effective, non-invasive ways to fight back. You often don't need surgery or a prescription; you just need the right, consistent moves.


Here are 7 physiotherapy exercises that can genuinely change how your back feels.

You Might Also Like: How Long Is Too Long To Sit? 


1. Pelvic Tilts



Pelvic tilts are unglamorous but one of the most effective starter exercises for lower back pain.


A pelvic tilt gently activates your deep core muscles and begins restoring the natural curve of your lumbar spine.


How to do it:


  1. Lie flat on your back with knees bent and feet flat on the floor

  2. Flatten your lower back against the floor by tightening your abdominal muscles, as if pressing your belly button towards your spine

  3. Hold for 5–10 seconds, then release

  4. Repeat 10–15 times


Why it works:


  • Activates deep stabilising muscles that often go dormant during prolonged sitting

  • Gently mobilises the lumbar spine without aggressive movement

  • Builds body awareness around neutral spine position - a skill that carries over into every posture you make


2. Knee-to-Chest Stretch



The knee-to-chest stretch is one that almost everyone with lower back pain benefits from immediately. It gently decompresses the lumbar spine, releasing tension in the erector spinae and glutes.


Physiopedia lists knee-to-chest as one of the core flexibility exercises for chronic lower back pain.


How to do it:


  1. Lie on your back, both legs flat

  2. Bring one knee toward your chest, clasping your hands just below the knee (not on the kneecap)

  3. Hold for 20-30 seconds, breathing deeply

  4. Switch legs and repeat; finish with both knees pulled in together

  5. Aim for 2-3 sets per leg


Why it works:

  • Directly decompresses compressed discs

  • Releases tightness in the piriformis, a deep glute muscle often involved in lower back and hip pain

  • Can be done first thing in the morning to ease stiffness before you even get out of bed



3. Cat-Cow Stretch



Borrowed from yoga and adopted widely in physiotherapy, the cat-cow is a dynamic stretch that moves the entire spine through flexion and extension. It's particularly useful for people who wake up stiff or sit at a desk for long hours.


A 2024 meta-analysis in Scientific Reports confirmed that adapted physical exercise, including spinal mobility work, produced the strongest pain reduction results among all physiotherapy approaches studied.


How to do it:


  1. Start on all fours with your wrists below your shoulders and knees directly below your hips

  2. Cat: 

    1. Exhale

    2. Round your spine toward the ceiling

    3. Tuck your chin to your chest and your tailbone under

  3. Cow: 

    1. Inhale

    2. Let your belly drop toward the floor

    3. Lift your head and tailbone gently toward the ceiling

  4. Flow slowly between the two positions for 10-15 repetitions


Why it works:


  • Promotes circulation of synovial fluid in the spinal joints, reducing friction and stiffness

  • Gently stretches and strengthens the muscles along your spine simultaneously

  • Acts as a neural warm-up for the lumbar spine before more demanding exercise



4. Bird Dog



The bird dog is a simple but highly effective exercise for building the deep spinal stability that prevents future lower back episodes.


How to do it:


  1. Start on all fours, spine neutral (don't let your lower back sag or arch)

  2. Slowly extend your right arm and left leg simultaneously, keeping both parallel to the floor

  3. Hold for 3-5 seconds, maintaining a stable, non-rotating trunk

  4. Return to the starting position with control

  5. Alternate sides; do 10 reps per side


Why it works:


  • Works the deep back and core muscles that help stabilize your spine, especially after a back injury

  • Trains anti-rotation stability or the ability to resist twisting forces. This is critical for safe daily movement

  • Low compression on the spine, making it safe even for people with disc issues



5. Glute Bridge



Your glutes are supposed to be the primary movers when you walk, squat, and climb stairs. But for most desk workers, they're chronically underactive. When your glutes don't fire, your lower back compensates, leading to overuse injuries.


The glute bridge directly reactivates the glutes and hamstrings, taking load off the lumbar spine.


How to do it:


  1. Lie on your back, knees bent at about 90°, feet flat on the floor, hip-width apart

  2. Press through your heels and squeeze your glutes as you lift your hips toward the ceiling

  3. Your body should form a straight line from your shoulders to your knees at the top

  4. Hold for 2-3 seconds at the top, then lower slowly

  5. 3 sets of 12-15 reps


Why it works:


  • Directly strengthens the gluteus maximus, medius, and hamstrings, which are all critical for supporting the lower back

  • Teaches your body to use hip extension properly 

  • Can be progressively loaded with resistance bands or single-leg variations as you improve



6. Child's Pose



Child's pose isn't just for yoga class. It's a restorative stretch that decompresses the lumbar spine, gently stretching the lats and thoracic spine, signalling your nervous system to downshift from a tense state to recovery.


How to do it:


  1. Kneel on the floor with your big toes touching and knees spread wide (or together if more comfortable)

  2. Sit your hips back toward your heels as you walk your hands forward on the floor

  3. Let your forehead rest on the floor (or on a pillow if that's not comfortable)

  4. Hold for 30-60 seconds, breathing deeply into your lower back

  5. Repeat 2-3 times


Why it works:


  • Gently lengthens the lower back, reducing disc compression

  • Stretches the back muscles and the glutes simultaneously

  • Activates the parasympathetic nervous system, helping muscles relax and reducing chronic pain



7. Dead Bug



Last but absolutely not least is the dead bug. This exercise sounds strange, but it's one of the most recommended by physiotherapists.


How to do it:


  1. Lie on your back with arms pointing straight up toward the ceiling and knees bent at 90° (tabletop position)

  2. Slowly lower your right arm behind your head while simultaneously extending your left leg. Keep both hovering just above the floor

  3. Keep your lower back firmly pressed into the floor throughout (don't let it arch)

  4. Return to the start and alternate sides

  5. 3 sets of 8-10 reps per side


Why it works:


  • Strengthens the deep core muscles without bending or stressing the spine

  • Helps the opposite sides of the body work together as it mimics natural movements like walking.



How to Put It All Together


Here's a simple weekly structure to put these 7 physiotherapy exercises together for maximum lower back pain alleviation.


3 days per week (e.g., Mon / Wed / Fri):


  • Pelvic tilts - 15 reps

  • Knee-to-chest stretch - 2-3 sets per leg

  • Cat-cow - 15 reps

  • Bird dog - 10 reps per side

  • Glute bridge - 3 × 12 reps

  • Child's pose - 3 × 45 seconds

  • Dead bug - 3 × 8 reps per side


Total time: approximately 20–30 minutes


Important: If any exercise causes sharp, shooting, or radiating pain, stop immediately and consult a healthcare professional. These exercises are generally for non-specific mechanical lower back pain. If you have a diagnosed condition (osteoarthritis, herniated disc, spinal stenosis, sciatica), always get clearance from a qualified practitioner first.




FAQs (Frequently Asked Questions)


Q. How long does it take for physiotherapy exercises to reduce lower back pain?


A. Most people notice improvement within 2-4 weeks of consistent practice (3-5 times per week). Results depend on the cause and severity of pain, consistency, and whether you're also addressing contributing factors like posture and movement habits.


Q. Can I do these exercises during a flare-up of lower back pain?


A. Gentle exercises can often be done during mild flare-ups and may actually help relieve pain. However, if pain is severe, involves numbness or tingling down your legs, or gets worse with movement, rest and seek professional advice before exercising.


Q. What's the difference between physiotherapy exercises and chiropractic care for lower back pain?


A. Physiotherapy exercises focus on strengthening and mobilising the structures supporting the spine. Chiropractic care targets spinal alignment using manual adjustments to relieve nerve pressure and restore joint function. Both are complementary and often combined for the best results.


Q. Can sitting at a desk cause the kind of lower back pain these exercises address?


A. Prolonged sitting is one of the most common contributors to non-specific lower back pain. It weakens the glutes and deep core muscles, tightens the hip flexors, and compresses lumbar discs. All 7 exercises above are specifically beneficial for desk workers.


Q. When should I see a professional instead of just doing exercises at home?


A. See a professional if your lower back pain has persisted for more than 6 weeks without improvement, involves pain, numbness, or weakness radiating down one or both legs, came on after a fall or injury, or is accompanied by changes in bladder or bowel function.

 

 

 
 
bottom of page