Physiotherapy Exercises for Lower Back Pain

min read


The Sports Injury Clinic


Looking for physiotherapy exercises for lower back pain? You're not alone. It's an unwelcome guest that visits many of us. But here's the good news: You've got the power to send it packing! Yes, with the right physiotherapy exercises, you can reclaim your comfort and mobility, and we're here to guide you every step (and stretch) of the way!

Lower back pain is often the unwanted souvenir from our increasingly sedentary lifestyles. But don't let it get you down. We will explore some of the best and most effective physiotherapy exercises for lower back pain that you can easily incorporate into your daily routine. They are both simple and effective, and most importantly, they can be fun! So, please put on your favourite workout gear, grab a mat, and let's dive in!

If you're experiencing lower back pain, you can personally take action to alleviate the discomfort. This doesn't mean you need to become a fitness fanatic or do complex exercises that would make gymnasts sweat. You need to incorporate some simple, targeted movements into your routine. The activities we're about to share can significantly improve your condition, reduce your pain, and even prevent further back troubles. They're your personal tool kit for a stronger, more flexible back and a happier, healthier you. Now, isn't that a wonderful prospect?

With that in mind, let's get you started on these physiotherapy exercises for lower back pain. Get ready to say goodbye to discomfort and hello to renewed strength and flexibility. Let's dive into the deep end with a simple but mighty exercise.

The Magic of Pelvic Tilts

Just as a good day starts with a hearty breakfast, your journey towards a pain-free back begins with the easy-to-do pelvic tilt. The beauty of this exercise lies in its simplicity and effectiveness.

Lie on your back with your knees bent and your feet flat on the floor. Gently tighten your abs while tilting your pelvis towards the ceiling. Hold this pose for a moment before returning to your starting position. Begin with 10 repetitions and gradually increase to 20 as you build strength. This is one of those physiotherapy exercises for lower back pain that subtly and positively impacts your core stability.

Swing and Sway with Cat-Cow Stretches

These stretches aren't just for yoga enthusiasts. They're your back's secret allies in its fight against stiffness and pain.

Get onto all fours, keeping your wrists under your shoulders and knees under your hips. For the 'cow' pose, inhale as you drop your belly towards the mat, lifting your chin and chest upwards. Exhale into the 'cat' pose, drawing your stomach to your spine and rounding your back towards the ceiling. Repeat 10 to 15 times, and don't forget to imagine yourself in a tranquil yoga studio for added fun!

Knees-to-Chest Hugs

Yes, your lower back deserves a warm hug, too! This exercise is just about giving it that much-needed love.

Lie on your back with your knees bent and your feet flat on the floor. Bring one knee towards your chest, holding it with both hands. Keep the other foot balanced on the floor. Hold the position for a few seconds before switching to the other knee. Complete 10 repetitions for each knee, making this one of the most therapeutic physiotherapy exercises for lower back pain you can do before starting your day.

The Mighty Bird-Dog

Are you looking for a better challenge to start your day? The bird-dog exercise engages your core, improves your balance, and strengthens your back, all in one go.

Begin on all fours, maintaining a neutral spine. Extend your left leg behind you and your right arm in front. Hold for a few seconds before returning to the starting position. Repeat on the other side. Aim for 10 repetitions on each side, and just know it's okay to imagine yourself as a superhero flying through the sky. We won't judge!

Supine Spinal Twist

Last but not least, we have the supine spinal twist. This is the perfect way to end your session of physiotherapy exercises for lower back pain.

Lie on your back and bring your arms out in a 'T' shape. Bring your knees to your chest and gently drop them to one side. Keep your shoulders flat on the floor. Hold the position for a few seconds before switching sides. Repeat 10 times on each side, and remember to breathe!

While lower back pain can be challenging, it's far from unbeatable. A routine of these fun physiotherapy exercises for lower back pain can greatly reduce discomfort and enhance your overall well-being.

Consistency is key. As always, consult a healthcare professional before starting any new exercise regimen. With that said, it's time to roll out that mat, put on your favourite workout playlist, and banish that back pain away! Dance like no one's watching, and exercise like your back depends on it - because it really does! Here's to a happier, healthier you!

Looking for professional physiotherapy exercises and treatment? Our Exercise Physiologist team is available and ready to assist you, your family or your team. Call us or book online to begin your personalised physiotherapy exercise program.


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