My Four Best Exercises for Lower Back Pain Relief – by Chandler Smith Musculoskeletal Physiotherapist
Lower back pain can feel like a constant weight, but the right exercises can make a world of difference. These gentle movements are designed to help you move more freely, reduce discomfort, and support a healthier back.
- Knee Rolls Side to Side
An excellent way to relax the lower back and increase mobility.
- Lie on your back with knees bent and feet flat on the floor.
- Let your knees gently roll to one side, keeping your shoulders on the ground.
- Hold for a few seconds, then return to the centre and roll to the other side.
- Repeat 8–10 times on each side.
This is a great starting exercise to ease into movement.
- Cat-Cow Stretch
A classic stretch that improves spinal flexibility and reduces stiffness.
- Start on your hands and knees.
- Inhale as you arch your back, lifting your head and tailbone (Cow).
- Exhale as you round your back, tucking your chin and pelvis (Cat).
- Repeat slowly 8–10 times.
It’s a gentle way to warm up your back and improve posture.
- Child’s Pose
A restorative pose that stretches the lower back and hips.
- Kneel on the floor and sit your hips back toward your heels.
- Stretch your arms forward, lowering your forehead to the ground.
- Hold for 20–30 seconds while breathing deeply.
This is a soothing movement that helps release tension after a long day.
- Cobra Stretch
Perfect for opening up the lower back and counteracting poor posture.
- Lie face down with your hands under your shoulders.
- Press through your hands to gently lift your chest off the ground, keeping your pelvis on the floor.
- Hold for 5–10 seconds, then lower back down.
- Repeat 8–10 times.
Move slowly and focus on controlled breathing to avoid strain.
Final Tip
Consistency is key when it comes to reducing lower back pain. These exercises are gentle enough to do daily, but if something feels uncomfortable, pause and consult a professional.
Of course, this is a very generalised set of exercises which most people find helpful. If you want a personalised program for your own individual problem, give us a call at Midland Physiotherapy on 9274 1482
Take the first step toward feeling better—your back will thank you for it!
