Lower back pain affects 80% of adults at some point in their lives. The good news is that most cases can be significantly improved with the right exercises.
1. Pelvic Tilts
Lie on your back with knees bent and feet flat on the floor. Gently flatten your lower back against the floor by tightening your abdominal muscles. Hold for 5 seconds, release. Repeat 10 times.
Why it works: Pelvic tilts strengthen the deep core muscles that support your spine, reducing pressure on the lower back.
2. Knee-to-Chest Stretch
Lie on your back. Bring one knee towards your chest, holding behind the thigh. Hold for 15-30 seconds. Switch legs. Repeat 3 times each side.
Why it works: This stretch relieves tension in the lower back and hip flexors, which often contribute to back pain.
3. Cat-Cow Stretch
Start on hands and knees. Arch your back upward (cat), then let it sag downward (cow). Move slowly between positions 10 times.
Why it works: Cat-cow mobilises the entire spine, improving flexibility and reducing stiffness.
4. Bird Dog
From hands and knees, extend your right arm forward and left leg backward simultaneously. Hold for 5 seconds. Switch sides. Repeat 10 times each.
Why it works: Bird dog strengthens the core and back muscles while improving balance and coordination.
5. Glute Bridges
Lie on your back with knees bent. Lift your hips off the floor until your body forms a straight line from shoulders to knees. Hold for 5 seconds. Repeat 10 times.
Why it works: Weak glutes are a major contributor to lower back pain. Bridges strengthen the glutes and take pressure off the spine.
When to See a Physiotherapist
If your back pain persists for more than 2 weeks, worsens, or is accompanied by numbness, tingling, or weakness in your legs, book an appointment with our team at Faithh Physiotherapy. We can provide a thorough assessment and personalised treatment plan.
Book your appointment: Call 07580 372490 or book online.