Understanding low back pain
Most low back pain improves with activity and targeted exercises. Physiotherapy focuses on pain relief, restoring movement, and preventing recurrence by improving strength and flexibility.
Warm-up and safety tips
- Warm up with a 5–10 minute walk to increase blood flow.
- Stop any exercise that causes sharp or increasing pain—mild discomfort is normal.
- Maintain good posture and breathe steadily during movements.
Three effective home exercises
- Pelvic tilts: Lie on your back with knees bent. Tighten your abdominal muscles and flatten your lower back into the floor. Hold 5 seconds, repeat 10–15 times. Helps activate deep core muscles.
- Bird-dog: On hands and knees, extend one arm forward and the opposite leg back, keeping hips level. Hold 3–5 seconds, switch sides. Do 8–12 repetitions per side to build lumbar stability.
- Knee-to-chest stretch: Lie on your back and gently pull one knee toward your chest, hold 20–30 seconds, then switch. Repeat 3 times per side to relieve tight lower back muscles.
Progression and other recommendations
- Gradually increase repetitions and hold times as pain allows.
- Incorporate daily walking and core-strengthening routines to prevent recurrence.
- Use ice for first 48 hours after an acute flare, then heat to relax muscles if helpful.
- Consult a physiotherapist if pain is severe, radiates to the leg, or is accompanied by numbness, weakness, or bowel/bladder changes.
Pinnacle Health Clinic’s physiotherapy team tailors programs to your condition and progress. These exercises are safe for many people, but individual assessment ensures the most effective and safe plan for long-term recovery.
