🧠 Top 5 Exercises for Lower Back Pain (That Physios Recommend)

Lower back pain is something most of us experience at some point — from long hours at a desk to sudden movements or weak core muscles. The good news? You don’t need to suffer through it.

As physiotherapists, we regularly help clients reduce their back pain through gentle, targeted movement. Here are the top 5 physio-approved exercises to ease lower back tension, improve mobility, and support long-term spinal health.

1. Pelvic Tilts

Why it helps:A great starting point for back pain, pelvic tilts activate your deep abdominal muscles and gently move the lower spine.

How to do it:

• Lie on your back with knees bent, feet flat.

• Flatten your lower back into the floor by tucking your pelvis and tightening your abs.

• Hold for 5 seconds, then relax.

• Repeat 10–15 times.

  
  

2. Hip Flexor & Glute Release (Trigger Ball + Stretch)

Why it helps:Tight hip flexors and glutes often contribute to lower back strain. Releasing and stretching these areas can help reduce pressure and improve posture.

How to do it:

Trigger Point Release:

• Glute: Sit or lie with a trigger/lacrosse ball under one glute. Gently roll or hold pressure on tight spots for 20–30 seconds.

• Hip Flexor: Lie face down with the ball placed just inside your hip bone. Breathe and relax over it.

Stretching:

• Hip Flexor Stretch: Kneel on one knee. Tilt your pelvis under and gently push your hips forward. Hold for 30 seconds each side.

• Glute Stretch (Figure 4): Lie on your back. Cross one ankle over the opposite knee and draw the leg in toward your chest.

  
  

3. Cat-Cow (Standard + Resistance Band Option)

Why it helps:This gentle spine mobility exercise improves posture, relieves tension, and helps reconnect movement and breath. Adding a band increases core engagement.

How to do it:

Standard Version:

• On all fours, hands under shoulders and knees under hips.

• Inhale: arch your spine and lift your chest (Cow).

• Exhale: round your back and tuck your chin (Cat).

• Flow slowly through 8–10 cycles.

Banded Version:

• Wrap a resistance band around your lower back and anchor each end under your hands.

• As you round your spine into Cat, gently push into the band for added core feedback.

  
  

4. Bird-Dog

Why it helps: This core stability exercise targets your deep spinal support system, improving balance and coordination while reducing strain.

How to do it:

• Start on hands and knees.

• Extend your right arm and left leg in a straight line.

• Hold for 5 seconds, then return to start.

• Alternate sides, 10 reps each side.

Tip: Keep hips level and core braced — no sagging or twisting!

5. Knee-to-Chest Stretch

Why it helps: A gentle stretch that helps decompress the lower spine and ease tension after sitting or standing.

How to do it:

• Lie on your back and bring one knee toward your chest.

• Hold 20–30 seconds, switch legs.

• You can also draw both knees in together for a deeper stretch.

• Repeat 2–3 rounds.

  
  

✅ Final Thoughts

Lower back pain doesn’t always mean you need to stop moving — in fact, movement is often the best medicine. These five exercises are safe, easy to do at home, and physio-approved to support your recovery.

If your pain persists, worsens, or radiates down the leg, it’s important to get a professional assessment.

👋 Need Help with Your Back?

Our experienced physiotherapists can create a personalised rehab plan to get you moving again — with confidence.

👉 Book an appointment today or call us at 021 025 62821