Lower back pain is probably one of the most common issues we see in our physiotherapy clinic. It can affect anyone — from office workers to sports people — and often makes every day activities harder to manage.
But here’s the good news: you don’t have to stop moving. In fact, gentle, targeted exercise is an important part of your recovery!
A lack of movement can slow down your recovery by increasing muscle stiffness, decreasing blood flow and decreasing your confidence in moving without pain.
When you’re in pain, rest can feel like the best option; but did you know that too much rest can actually make your lower back pain worse?
Exercise helps to:
- Increase mobility
- Increase strength around your back and core
- Improve blood flow
- Reduce pain through the release of endorphins
- Help reduce the frequency of future flare ups.
The most important thing is to choose the right exercise and know what to avoid. As always this isn’t medical advice and if you are experiencing pain we recommend that you get assessed. However – below are some low level exercises that are generally safe to start with before your appointment!
Exercises For Lower back Pain
- Knee Rocks
How: Lie on your back with you knees bent and feet flat on the floor in a ‘crook lying’ position. Gently rock your knees side to side. Start small and increase the range as your pain allows.
Why: This exercise is great to encourage some gentle early movement of your lower back and encourage your muscles to relax.
This is a great exercise to do first thing in the morning before getting out of bed
- Pelvic Tilts
How: Sitting on a chair with your feet flat on the floor, gentle rock forwards and backwards on your hips. Think about keeping your shoulders above your hips. Again start small and gradually increase
Why: Encourage lower back mobility and increase blood flow.
A good exercise for after sitting for a period of time before standing up – especially if that can be a trigger for you pain.
- Cat/cow
How: Start on your hands and knees on the floor. Gently arch your back up (like a cat) and then slowly drop your belly towards the ground and lift your chest (like a cow)
Why: Helps to activate your glutes and core muscles while staying relatively relaxed through the back.
- Bridges
How: Lying on your back with knees bent and feet flat on the floor. Gently squeeze your bottom and stomach muscles to lift your hips up towards the roof. Try not to arch your lower back as you do this. Slowly lower back down
Why: Activates glutes and core muscles without loading the back
- Gentle Walking
Things to Avoid:
Some exercises and movements may aggravate back pain especially if something new or if done incorrectly.
Avoid:
- Heavy lifting or high impact exercises
- Unsupervised core exercises
- Fast movements
- Sustained bent over positions
When to See a Physiotherapist
If your pain is lasting more than a few days, or is accompanied by pins and needles, weakness or numbness or more frequent and intense flare ups it’s time to get assessed. Our team of experienced physiotherapists will assess your condition, identify the root cause, and guide you through a safe and effective exercise program to get you back to your normal life as soon as we can.
The biggest thing to remember is that Lower back pain doesn’t mean you have to give up on exercise — it just means you need a different approach. With the right guidance and movement plan, you can reduce pain, build strength, and get back to doing what you love.
If you’re not sure where to start – book an appointment and we can help get you started.
Get Back to Feeling Like Yourself
At Kinetic Physiotherapy and Rehabilitation, we service the Bathurst and Blayney region. We’re here to help you move better, feel better, and get back to doing the things you love—whether that’s lifting your kids, working pain-free, or enjoying the outdoors around Mount Panorama.
📞 Call us today on 0447 105 361
🖱️ Or book online anytime atkineticphysiorehab.com
