Lower back pain is one of the most common reasons people seek physiotherapy. The good news is that gentle, consistent movement is often one of the most effective ways to manage it.
Why movement helps
Staying still for long periods can stiffen the muscles that support your spine. Gentle exercise improves circulation, mobility and strength, which together reduce pain over time.
The exercises
Always move within a comfortable range and stop if any exercise sharply increases your pain.
1. Pelvic tilts
Lie on your back with knees bent. Gently flatten your lower back into the floor, hold for five seconds, then relax. Repeat 10 times.
2. Knee-to-chest stretch
Bring one knee towards your chest and hold for 20 seconds. Repeat on each side.
3. Cat-cow stretch
On all fours, gently arch and round your back to mobilise the spine.
4. Bridges
Lift your hips while lying on your back to strengthen your glutes and core.
5. Bird-dog
On all fours, extend the opposite arm and leg to build core stability.
When to see a physiotherapist
If your pain persists beyond a couple of weeks, radiates down your leg, or limits daily activities, a tailored assessment can help.
