3 Simple Exercises for Lower Back Pain Problems - Our Guide

Posted by Alan - April 28, 2020

back pain physiotherapy

Muscles must work healthily in conjunction with one another to keep our bodies moving properly. Sometimes, however, our muscles weaken, particularly those in your core and pelvis, which can lead to pain in your lower back. Lower back pain is one of the most common reasons for missing work.


Lower back pain - causes and remedies

Pain in the lower back is a common health issue among adults, and it can be due to various factors. It may be due to underlying illnesses such as fibromyalgia or kidney disease, but it may also be caused by injury or simply the lack of activity.


As you look for a specialist to help you point out what exactly may be causing your lower back pain, it’s helpful to know some home remedies to help you prevent or lessen the pain. Some specialists recommend doing some light stretches and exercises to help with the pain, but it’s important to know the proper exercises to avoid making the pain worse. These simple and gentle exercises can help alleviate lower back pain, regardless of the cause.

Exercise #1: The bird dog
  • Get down on all fours (your hands and knees) with your hands roughly shoulder-length apart, keeping your core muscles tight.
  • Lift and straighten one leg behind you. Keep your hips level and hold your position for five seconds.
  • Repeat the stretch for the opposite leg, and do this for eight to 12 times for each leg.
  • You may opt to increase the difficulty by extending the opposite arm in front of you for each repetition. Keep your back muscles tight as you do the stretches.


Exercise #2: The knee-to-chest stretch
  • Lie down with your back against the floor, bending your knees and keeping your feet planted on the floor.
  • Depending on what you’re comfortable with, you may keep your left knee in the bent position or extend it along the floor.
  • Pull your right knee in front of your chest with your hands clasped behind your thigh or on top of your shin.
  • Avoid lifting your hips. Lengthen your spine down to your tailbone.
  • Breathe deeply and hold your position for one to three minutes, and repeat with the other leg.


Exercise #3: The pelvic tilt
  • Lie down flat on your back. 
  • With your knees bent and feet planted flat on the floor, tense your core muscles. Keep your back flat against the floor.
  • Breathe and hold your position for ten seconds.
  • Slowly release and breathe deeply to relax.
  • You may do one to three sets for this exercise. Repeat the positions three to five times for each set.

The Bottom Line

Strengthening your core muscles through exercise is ideal to keep your body moving properly and prevent pain and injury to your lower back. You must also be mindful of your posture, especially if you carry heavy objects. Take note of what positions might be uncomfortable or painful and discuss it with your doctor. Talk to your doctor if these exercises don’t help with the pain or make the pain worse.


At Anytime Physio, we are committed to providing our patients with a comprehensive and holistic approach to physiotherapy. Your recovery is our priority—if you’re suffering from lower back pain problems, book an appointment with us in Brisbane today!

Topics: Low back pain