Top 5 Physiotherapy Exercises for Lower Back Pain Relief

Before diving into the exercises, it’s important to understand why stretching is an effective solution for lower back pain. The lower back, or lumbar spine, supports the body’s weight and is responsible for movement, stability, and flexibility. However, this area is also prone to stress and tension, especially with poor posture, a sedentary lifestyle, or improper lifting techniques.

Regular stretching helps by:

• Reducing muscle tightness and improving flexibility
• Promoting better blood circulation, which speeds up healing
• Enhancing posture and spinal alignment
• Strengthening core muscles to support the lower back
• Preventing further pain and injury

 

In this blog, we’ll show you the 5 stretches for lower back pain that can help ease discomfort and improve mobility.

 

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1. Child’s Pose

Child’s Pose is a gentle, restorative stretch that targets the lower back and hips. It’s often used in yoga and physiotherapy to promote relaxation and alleviate tension.

 

How to Perform Child’s Pose:

• Kneel on the floor with your big toes touching and your knees slightly apart.
• Sit your hips back toward your heels while extending your arms forward on the floor.
• Rest your forehead on the mat and allow your shoulders to relax.
• Hold for 30 seconds to 1 minute while taking deep breaths.

 

Why It Helps:

This stretch lengthens the spine, reducing compression in the lower back. It also gently stretches the hips, thighs, and ankles, contributing to overall back pain relief.

 

Modifications:

• If you have knee pain, place a cushion under your thighs for support.
• If your forehead doesn’t reach the floor, rest it on a yoga block or folded towel.

 

2. Cat-Cow Stretch

The Cat-Cow Stretch is a dynamic movement that improves spinal flexibility and blood flow. It helps loosen the lower back while promoting mobility in the entire spine.

 

How to Perform Cat-Cow Stretch:

• Start on your hands and knees with your wrists aligned under your shoulders and knees under your hips.
• Inhale as you drop your belly towards the floor, lifting your head and tailbone (Cow Pose).
• Exhale as you round your spine, tuck your chin, and pull your belly button in (Cat Pose).
• Repeat this movement slowly for 30 to 60 seconds.

 

Why It Helps:

This stretch improves spinal mobility and helps ease stiffness in the lower back. It also encourages better posture and alignment, reducing the risk of chronic pain.

 

Tips for Best Results:

• Move with your breath to enhance relaxation.
• Keep the movement slow and controlled.
• If you feel any discomfort, reduce the range of motion.

 

On the Blog: Benefits of Stretching Before and After Workouts

 

 

3. Knee-to-Chest Stretch

The knee-to-chest stretch is a simple yet effective way to relieve tension in the lower back and improve overall spinal mobility.

 

How to Perform Knee-to-Chest Stretch:

• Lie on your back with both legs extended.
• Bring one knee towards your chest and hold it with both hands.
• Keep your other leg relaxed and pressed against the floor.
• Hold the stretch for 20–30 seconds before switching legs.
• Repeat 2–3 times on each side.

 

Why It Helps:

This movement gently stretches the lower back muscles and helps alleviate stiffness caused by prolonged sitting or standing.

 

Additional Variations:

• For an enhanced stretch, pull both knees toward your chest simultaneously.
• Rock gently from side to side to massage the lower back.

 

4. Seated Spinal Twist

The seated spinal twist improves spinal mobility while relieving tightness in the lower back and hips.

 

How to Perform Seated Spinal Twist:

• Sit on the floor with your legs extended.
• Bend your right knee and place your right foot outside your left thigh.
• Place your right hand on the floor behind you for support and your left elbow on the outside of your right knee.
• Gently twist your torso to the right while keeping your spine tall.
• Hold the stretch for 20–30 seconds, then switch sides.

 

Why It Helps:

This movement enhances spinal rotation, releases lower back tension, and improves flexibility in the surrounding muscles.

 

Caution:

• Avoid this stretch if you have a herniated disc or severe spinal issues.
• Keep your spine long and avoid slouching during the stretch.

 

 

5. Pelvic Tilt

Pelvic tilts are an effective way to strengthen the core muscles and reduce pressure on the lower back.

 

How to Perform Pelvic Tilts:

• Lie on your back with your knees bent and feet flat on the floor.
• Engage your abdominal muscles and gently tilt your pelvis upward, flattening your lower back against the floor.
• Hold for a few seconds before releasing.
• Repeat 10–15 times.

 

Why It Helps:

Pelvic tilts can help prevent future pain and improve posture by strengthening the core and stabilizing the lower back.

 

How Often Should You Do These Stretches?

For the best results, try to include these stretches for back pain relief in your daily routine. If you have severe or persistent pain, consult a physiotherapist before beginning any new exercises.

 

When to See a Physiotherapist

While these 5 stretches for lower back pain can provide relief, some cases require professional assessment. You should seek physiotherapy if you experience:

 

• Persistent pain lasting longer than a few weeks
• Sharp, shooting pain down your legs
• Weakness or numbness in your lower body
• Difficulty performing daily activities due to discomfort

 

A physiotherapist can provide a personalized treatment plan to address the root cause of your pain and help prevent future issues.

 

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Get Expert Physiotherapy Care at Elysian Wellness

If lower back pain affects your daily life, Elysian Wellness is here to help. Our team of experienced physiotherapists offers tailored treatment plans to improve mobility, reduce pain, and enhance overall well-being. With hands-on therapy, exercise programs, and expert guidance, we’ll help you get back to doing what you love—pain-free.

Take the first step toward long-lasting relief by booking an appointment today. 

Contact us to schedule your consultation and start feeling better.