5 Exercises for Lower Back Pain

Lower back pain is one of the most common conditions I see as a physiotherapist. The good news is that for most cases, staying active and performing targeted exercises is one of the most effective ways to manage symptoms and prevent recurrence.

Here are five evidence-based exercises I frequently prescribe to my patients in Liverpool:

1. Pelvic Tilts

Pelvic tilts are a gentle way to begin mobilising your lower back. Lie on your back with your knees bent and feet flat on the floor. Slowly flatten your lower back against the floor by gently tightening your abdominal muscles. Hold for 5 seconds, then relax. Repeat 10 times.

2. Knee Rolls

Lying on your back with knees bent, slowly roll both knees to one side, keeping your shoulders flat on the floor. Hold for a few seconds, then roll to the other side. This helps improve rotation in your lower back. Perform 10 repetitions each side.

3. Cat-Cow Stretches

On all fours, slowly arch your back upwards (like a cat), then let it sag downwards (like a cow). Move smoothly between the two positions, breathing naturally. This classic exercise improves spinal mobility and can help reduce stiffness. Repeat 10 times.

4. Glute Bridges

Lying on your back with knees bent, push through your heels to lift your hips off the floor. Squeeze your glutes at the top and hold for 3 seconds before slowly lowering. Glute bridges strengthen the muscles that support your lower back. Aim for 3 sets of 10.

5. Bird Dog

Starting on all fours, simultaneously extend your right arm forward and left leg backward, keeping your back flat. Hold for 5 seconds, then switch sides. This exercise builds core stability, which is essential for a healthy lower back. Perform 10 repetitions each side.

Important Notes

These exercises are general recommendations. If you're experiencing severe pain, numbness, or weakness, please seek professional assessment before starting any exercise programme.

As a chartered MSK physiotherapist, I always tailor exercises to each individual patient. If you'd like a personalised assessment and exercise programme, you can book an online consultation or home visit through my patient portal.

Naveen Ramakrishnan MCSP HCPC — Chartered Physiotherapist, Liverpool