5 Proven Physiotherapy Exercises for Lower Back Pain Relief
If you’ve ever had lower back pain, you know how much it can affect your day. Whether it's a dull ache from sitting too long or a sharp pain that flares up when you move, it can make even simple tasks feel difficult. The good news is, physiotherapy offers real relief. With the right exercises, you can strengthen your back, improve your posture, and ease discomfort.
In this article, we’ll walk you through five simple and effective physiotherapy exercises for lower back pain. These movements are designed to improve flexibility, build strength, and support your spine — all important steps toward lasting pain relief.
Why Movement Matters for Lower Back Pain
It’s natural to want to rest when your back hurts. But too much rest can actually make things worse. Staying still for long periods can lead to stiffness, muscle weakness, and slower healing.
That’s why physiotherapists often recommend gentle movement and targeted exercises as part of a recovery plan. When done correctly, these exercises help:
Reduce stiffness and improve flexibility
Strengthen your core and back muscles
Support better posture and alignment
Promote healthy blood flow for healing
Let’s get into the exercises.
Pelvic Tilts
Good for: Core control and spinal mobility
This gentle movement helps wake up your abdominal muscles and ease tension in the lower back.
How to do it:
Lie on your back with knees bent and feet flat
Tighten your stomach muscles and press your lower back gently into the floor
Hold for a few seconds, then relax
Repeat 10 to 15 times
This is a great starting exercise, especially if you're feeling stiff or sore.
2. Knee-to-Chest Stretch
Good for: Loosening tight lower back and hip muscles
This stretch is simple but effective, especially if your pain is related to tight glutes or hips.
How to do it:
Lie on your back with both legs straight
Gently pull one knee toward your chest, keeping the other leg relaxed
Hold for 20 to 30 seconds
Switch legs and repeat
Do 2 to 3 rounds on each side
Use slow, steady breathing to help your body relax during the stretch.
3. Cat-Cow Stretch
Good for: Spinal flexibility and posture awareness
This classic movement comes from yoga but is widely used in physiotherapy for back mobility.
How to do it:
Start on all fours with hands under shoulders and knees under hips
Inhale and lift your head and tailbone as your back arches gently
Exhale and round your spine, tucking your chin and pelvis
Repeat this flowing movement for 30 to 60 seconds
This stretch helps reduce tension in the back and improves the way your spine moves.
4. Bird-Dog
Good for: Core strength and spinal stability
This is one of the best exercises for improving balance and control, two things that help protect your lower back.
How to do it:
Begin on hands and knees
Reach your right arm forward and left leg back, keeping your hips level
Hold for 5 to 10 seconds, then return to the starting position
Switch sides
Do 8 to 10 reps per side
Focus on keeping your back straight and movements slow and controlled.
5. Glute Bridge
Good for: Strengthening your glutes and lower back
Strong glutes take pressure off your lower back, and this exercise helps build that support.
How to do it:
Lie on your back with knees bent and feet flat on the floor
Squeeze your glutes and lift your hips until your body forms a straight line from shoulders to knees
Hold for a few seconds, then slowly lower down
Repeat 10 to 15 times
Avoid pushing up with your lower back. Let your hips and glutes do the work.
When to Talk to a Physiotherapist
These exercises are safe for most people with mild to moderate lower back pain. But if your pain is sharp, shooting, or getting worse, it’s time to get professional help. A physiotherapist can assess your movement, find the root cause of your pain, and design a custom treatment plan.
They may also use hands-on therapy, posture training, or other techniques alongside exercise to help you recover faster.
Your Next Step Towards Relief
Lower back pain is frustrating, but with the right approach, you can feel better and move more freely. These five physiotherapy exercises are a great place to start. They’re simple, effective, and easy to do at home.
If you’re not sure where to begin, or if you want expert support along the way, book a session with a physiotherapist. Getting the right guidance can make all the difference.
