Exercises For Lower Back Pain 

Exercises For Lower Back Pain

Bending, sitting, stretching, and lifting may become difficult when you have lower back pain. If you have this pain, you are not alone. Lower back pain is quite common, and it affects millions of people worldwide.

Although there are several treatments for lower back pain, physio exercises for lower back pain have proven to be effective. Carrying out these exercises safely relieves pain, strengthens muscles, and prevents a recurrence.

If you don’t know where to start with exercises for lower back pain, this article is for you. We explore the primary causes of lower back pain and the best exercises for relief.

What Are The Causes Of Lower Back Pain?

There are several causes of lower back pain. If you experience pain in your lower back, it is usually a combination of factors that strain your spine. The most common causes of lower back pain include;


Your spine supports your back. However, with age, the spine deteriorates and causes pain. You are also more likely to develop health problems like arthritis and spinal stenosis. These conditions affect the spine and lead to numbness, stiffness, and pain in the lower back.

Poor Posture

The best posture is an aligned head, shoulder, and hips. This posture balances and supports your muscles to prevent back pain. Unfortunately, you will be straining your spine and back if you have poor posture. This then leads to lower back pain. You should avoid slouching, hunching, or sitting for long periods to prevent pain in your lower back.

Herniated Disc

This condition occurs when the soft inner material of the disc bulges out or breaks open. The discs are rubbery cushions between the bones in the spine. Herniated discs can cause severe lower back pain.

You are prone to this condition if your occupation is physically demanding. Repetitive twisting, pulling, and pushing can make you develop a herniated disc. 


The sciatic nerve runs from your lower back to your legs. An inflammation in this nerve leads to sciatica, causing lower back pain. If you have sciatica, you may feel tingling, weakness, or numbness in your lower back and legs.

Diabetes, obesity, heavy lifting, and injury increase your risk of developing this condition.

How To Treat Lower Back Pain

There are several treatments for lower back pain. The best treatment for you will depend on the cause and severity of your pain. The following treatment approaches can provide relief for lower back pain;

Rest And Ice

When you first experience lower back pain, try to rest. You should also avoid activities that may worsen the pain. Resting takes the strain off your back and allows your body to heal. 

You can also use ice to reduce swelling in your lower back. Wrap an ice pack in a towel and place it on your back for 15 to 20 minutes at a time. Do not place the ice pack directly on your back without the towel - you could get frostbite.


If you still feel pain in your lower back after resting, you can use pain relief medications. You can get drugs like ibuprofen over the counter and use them. It should relieve your pain if you follow the prescription.

However, if you still feel the pain after a few days, you should consult your doctor in Richmond immediately.

Physiotherapy Exercises For Lower Back Pain Relief

Your physiotherapist will prescribe and show you how to do exercises to relieve your back pain. You can typically do these exercises within a few minutes and from the comfort of your home. 

The best exercises for lower back pain relief include;

Lower Back Rotational Stretch

The lower back rotational stretch loosens your lower back and improves your spine’s mobility. The exercise can stretch your muscles, strengthen your core, and improve your posture.

To do this exercise:

  • Lie on your back with your knees bent and feet flat on the floor
  • Keep your shoulders firmly on the floor 
  • Slowly roll your bent knees to one side as far as you can
  • Hold this position for five to 10 seconds
  • Return to the center
  • Repeat on the other side
  • Do this exercise two to three times in the morning and evening or as needed

Knee-To-Chest Stretch

The knee-to-chest stretch can effectively relieve lower back pain. The exercise relieves tension and stiffness in your back to improve your posture.

To do this exercise:

  • Lie on your back with your knees bent and feet flat on the floor
  • Use your hands to pull one knee into your chest 
  • Keep the other foot on the floor 
  • Tighten your abdominal muscles and press your spine to the floor 
  • Hold this position for five seconds
  • Switch legs
  • Repeat two to three times in the morning and evening

Pelvic Tilt

The pelvic tilt is among the best core strengthening exercises for lower back pain. This stabilizes and protects your lower back and prevents further injury.

To do this exercise:

  • Lie on your back with your knees bent and feet flat on the floor
  • Tighten your abdominal muscles to flatten your lower back against the floor 
  • Tilt your pelvis slightly upward
  • Hold this position for five seconds
  • Relax
  • Repeat this exercise 10 to 15 times in the morning and evening

Cat-Cow Stretch

The cat-cow stretch is a dynamic and fluid exercise. This back exercise for lower back pain improves your spinal flexibility and mobility. It also helps you relax your lower back muscles.

To do this exercise:

  • Get on your hands and knees
  • Keep your hands under your shoulders and your knees under your hips
  • Inhale and arch your back
  • Lift your chest and tailbone toward the ceiling and lookup
  • This is the cow position
  • Exhale and round your back
  • Tuck your chin and tailbone under and look down
  • This is the cat's position
  • Alternate between these two positions
  • Moving slowly and follow your breath 
  • Do this exercise 10 to 15 times in the morning and evening


The bird-dog is a good lower back exercise for seniors. This exercise strengthens your core and improves your balance and coordination. Doing the bird-dog regularly relieves your back pain and strengthens your glutes.

To do this exercise:

  • Get on your hands and knees 
  • Keep your hands under your shoulders and your knees under your hips
  • Extend your right arm and your left leg
  • Keep them straight and parallel to the floor
  • Hold this position for five seconds
  • Return to the starting position
  • Repeat with your left arm and your right leg
  • Do this exercise 10 to 15 times on each side in the morning and evening or as needed.

When Do You Need Physiotherapy For Lower Back Pain?

Physiotherapy exercises for lower back pain can make you relaxed and strengthen your muscles. However, you may need more specialized care from your physiotherapist. Your physiotherapist will recommend modalities and treatment techniques that address the root cause of your pain.

Physiotherapy Richmond uses manual therapy, acupuncture, and electrical stimulation to treat lower back pain. Your physiotherapist will also educate you on proper posture and lifestyle modifications to treat and prevent back pain.

You should see your physiotherapist for lower back pain in these cases:

Chronic Pain

Chronic pain means it lasts for more than three months or is recurrent. Recurrent pain often comes and goes.

Interference With Daily Activities

If you cannot sleep, work, or participate in hobbies because of lower back pain, seek immediate medical attention.

Underlying Condition

If your lower back pain results from specific conditions, you should see your New Westminster, BC physiotherapist. Your physiotherapist can diagnose if your pain is due to sciatica, herniated disc, injury, or arthritis.

Accompanying Symptoms

You may need physiotherapy for lower back pain if it accompanies other symptoms. If you experience tingling, weakness, numbness, or loss of bladder control, seek immediate medical attention.

What Happens During Physiotherapy for Lower Back Pain

You will undergo a thorough assessment of your condition when you visit your physiotherapist in Surrey and Richmond for lower back pain. Your physiotherapist will ask questions about your symptoms, how long you have experienced the pain, and your medical history. 

They will also examine your lower back and perform diagnostic tests. These tests often check for mobility, range of motion, strength, and posture. 

After diagnosis, your physiotherapist will develop an appropriate treatment plan. The plan may include exercises, modalities, and hands-on treatment. You may need to attend several physiotherapy sessions to improve your condition.


This article has extensively discussed lower back exercises for pain. You can do these exercises at home or in the office. These exercises can improve your range of motion, flexibility, and strength. 

It is important to remember that you should carry out these exercises safely. You should contact your physiotherapist to know the best posture for the exercises. Also, exercises are not a substitute for medical help.

If you notice accompanying symptoms like numbness or tingling, visit your physiotherapist at Cambie Physiotherapy. Your physiotherapist can diagnose the root cause of your condition and recommend the best treatment plan for you. This treatment plan is tailored to address your specific needs.

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