Exercises for Lower Back Pain
1. Knee-to-Chest Stretch
- Lie on your back with knees bent.
- Pull one knee gently toward your chest while keeping the other foot on the floor.
- Hold for 20–30 seconds, repeat on both sides.
Benefit: Relieves lower back tension and stretches spinal muscles.
2. Cat-Camel Stretch
- Start on hands and knees.
- Slowly arch your back upward (cat), then lower and lift your head/chest (camel).
- Repeat 8–10 times.
Benefit: Increases flexibility of the spine and relieves stiffness.
3. Pelvic Tilt
- Lie on your back with knees bent.
- Tighten your stomach muscles and flatten your lower back into the floor.
- Hold for 5–10 seconds, repeat 10 times.
Benefit: Strengthens core muscles and supports spinal alignment.
4. Bridge Exercise
- Lie on your back with knees bent and feet flat.
- Lift your hips toward the ceiling until your body forms a straight line.
- Hold for 5 seconds, repeat 10–12 times.
Benefit: Strengthens glutes and core muscles, reducing strain on the lower back.
5. Child’s Pose Stretch
- Kneel on the floor and sit back on your heels.
- Reach arms forward and lower your head to the ground.
- Hold for 30 seconds, repeat 2–3 times.
Benefit: Relaxes muscles, improves flexibility, and relieves tension.
How Physiotherapy Enhances Results
While exercises are powerful, combining them with professional physiotherapy ensures the best outcomes. At County Physio in Haddington, East Lothian, we provide:
- Personalised exercise programmes
- Manual therapy to release tension and restore mobility
- Postural advice to stop pain returning
- Pain relief techniques like acupuncture, taping, and electrotherapy
👉 Learn more about our Back Pain Treatment in East Lothian.
Conclusion
Doing the right exercises is key to managing and preventing lower back pain. These simple movements can be done at home, but for the best results, a physiotherapist can design a plan tailored to your needs.
📞 Call County Physio today or book online to begin your journey to a stronger, healthier back.
