5 Physio-Recommended Lower Back Pain Exercises

Jan 15, 2017

If lower back pain puts you into much discomfort, you know it’s not a fun time to do just anything. But you can do something to ease your pain, including tension, stiffness, and soreness – by doing a series of exercises. Exercising regularly helps restore strength of your back and also helps you gradually return to your everyday activities.

Here are 5 of the physio-recommended low back pain exercises:

1. Bottom to Heels Stretch

This exercise helps you stretch and mobilize your spine.

Kneel on all fours. Place your knees under your hips, then your hands under your shoulders. Avoid overarching your back. Keep your neck stretched, your shoulders back, and don’t lock your elbows.

Take your bottom backwards slowly, maintaining the natural curve of your spine. Hold your stretch as you take one deep breath. Release and return to your starting position.

Repeat 8-10 times.

2. Knee Rolls

This exercise helps with pelvic control and flexibility.

Lie down on the mat. Or if your legs go into spasm, lie with your knees bent up and your feet flat on the mat. Roll your knees to the left, stretching diagonally across your trunk. Place them back to the middle.

Roll your knees to the right and back to the middle again. Always keep your shoulders in contact with the mat.

Repeat 3-5 times each side.

3. Back Extensions

This exercise is great for activating the extensor muscles in the back.

Lie on your stomach. Prop yourself on your elbows, lengthening your spine. Keep your shoulders back and neck long. Avoid bending your neck backwards.

Push down on your hands as you arch your back up. You should feel a gentle stretch in your abdomen while arching backwards. Inhale and hold for 5-10 seconds. Return to starting position.

Repeat 8-10 times.

4. Deep Abdominal Strengthening

This exercise strengthens the deep supporting muscles around the spine.

Lie on your back. Use a small, flat cushion under your head. Bend your knees. Keep your feet straight and hip-width apart. Relax your upper body and your chin gently tucked in.

Gently draw up the muscles of your pelvis and lower abdominals (Think doing up an imaginary zip along your stomach). Hold the contraction as you breathe from your abdomen for 5-10 breaths. Relax.

Repeat 5 times.

5. Pelvic Tilts

This exercise strengthens your abdominal muscles.

Lie on your back with your knees bent.

Tighten your stomach muscles as if you’re bracing for something. Pull in your belly button. You should feel like your back is pressing to the floor and your hips and pelvis are rocking back. Hold this pose for 6 seconds while breathing smoothly.

Repeat 8-12 times.

Before starting these back pain exercises, it’s advisable to seek physiotherapy advice. Moreover, if you feel any pain from these exercises, stop immediately. If you are unsure how to do these exercises, talk to one of our popular physiotherapists.

If you need help with your lower back pain, get in touch with any of our Perth physiotherapists. Call us today at 92727359!