Top 5 Exercises to Relieve Lower Back Pain

05/04/2025

Brought to You by movéo physio

Lower back pain is one of the most common complaints we see at movéo physio. Whether it’s caused by prolonged sitting, poor posture, or an injury, it can significantly impact your day-to-day life.

The good news? Targeted exercises can help alleviate pain, strengthen your back, and prevent future flare-ups. Our team of physiotherapists has put together 5 simple and effective exercises you can do at home to relieve lower back pain and keep you moving well.

1. Cat-Cow Stretch

The Cat-Cow Stretch helps improve flexibility in your spine and relieves tension in the lower back.

How to Do It:

  1. Start on all fours, with your hands directly under your shoulders and knees under your hips.
  2. Inhale as you arch your back, lifting your head and tailbone (Cow Pose).
  3. Exhale as you round your spine, tucking your chin to your chest (Cat Pose). Move slowly between these positions for 8–10 breaths.

movéo Tip: Focus on slow, controlled movements to get the most benefit.

2. Child’s Pose

A gentle stretch that targets the lower back, hips, and thighs, Child’s Pose is perfect for relieving tension.

How to Do It:

  1. Start on all fours, then sit back onto your heels.
  2. Stretch your arms forward on the floor while keeping your forehead down.
  3. Hold for 20–30 seconds, breathing deeply.

movéo Insight: This is a great stretch to do after long periods of sitting or standing to release tight back muscles.

3. Glute Bridge

Strengthening your glutes and core takes pressure off your lower back and improves spinal support.

How to Do It:

  1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
  2. Engage your core and squeeze your glutes as you lift your hips toward the ceiling.
  3. Hold for 5 seconds, then lower your hips back down. Repeat for 10–12 reps.

movéo Tip: Avoid over-arching your lower back. Focus on using your glutes and core to lift.

4. Knee-to-Chest Stretch

This simple stretch helps release tension in the lower back and hips.

How to Do It:

  1. Lie on your back with both knees bent.
  2. Gently pull one knee toward your chest, holding it with both hands.
  3. Hold for 20 seconds and switch sides.
  4. Repeat 2–3 times on each leg.

movéo Insight: Keep your lower back relaxed throughout the stretch. If it feels tight, ease off slightly and breathe into the stretch.

5. Bird-Dog Exercise

This exercise strengthens your core and lower back muscles, improving stability and reducing pain.

How to Do It:

  1. Start on all fours, with your hands under shoulders and knees under hips.
  2. Extend your right arm and left leg straight out, keeping your back flat and core engaged.
  3. Hold for 5 seconds, then switch sides.Perform 8–10 reps per side.

movéo Tip: Focus on balance and avoid letting your hips tilt to one side.

How movéo physio Can Help

While these exercises are a great start for relieving lower back pain, persistent or severe discomfort may require professional support.

At movéo physio, we take a holistic approach to treatment:

  • Comprehensive Assessments: Identifying the root cause of your lower back pain.
  • Individualised Treatment Plans: Combining hands-on therapy, targeted exercises, and
  • Education: To address your specific needs.
  • Prevention Strategies: Teaching you proper movement and posture techniques to keep your back strong and pain-free.

Final Thoughts Consistency is key when it comes to relieving lower back pain. Incorporate these exercises into your routine, and listen to your body as you move. If you’re unsure where to start or your pain persists, the team at movéo physio is here to help. Book an appointment today and let us help you get back to doing the things you love—pain-free.

Contact Us

Ready to take the first step toward a healthier back? Contact movéo physio at 9687 0635 or visit our website to schedule your consultation.

Let’s get you moving better again!