Lower back pain can disrupt daily life. These physiotherapy exercises are designed to strengthen your core and relieve tension, promoting long-term relief and mobility.
Lower back pain is one of the most common reasons Canadians visit a physiotherapist. Whether it’s from prolonged sitting, poor posture, an old injury, or everyday wear and tear, lower back discomfort can affect everything from sleep to mobility.
While treatment plans are always personalized, there are a few physiotherapy-approved exercises that can help relieve tension, strengthen muscles, and improve flexibility in the lower back. Here are some of the most commonly recommended movements — safe to try at home after consulting your healthcare provider.
1. Pelvic Tilts
What it helps with: Strengthening the core and supporting spinal stability.
How to do it:
- Lie on your back with knees bent, feet flat on the floor.
- Gently flatten your lower back into the floor by tightening your abdominal muscles.
- Hold for 5–10 seconds, then release.
- Repeat 10–15 times.
2. Cat-Cow Stretch
What it helps with: Improving flexibility in the spine and reducing stiffness.
How to do it:
- Start on all fours with hands under shoulders and knees under hips.
- Inhale as you arch your back (cow), lifting your head and tailbone.
- Exhale as you round your spine (cat), tucking your chin and pelvis.
- Flow through 8–10 slow repetitions.
3. Child’s Pose (Supported)
What it helps with: Gentle stretching of the lower back, hips, and thighs.
How to do it:
- Kneel on a mat, bring your big toes together, and sit back on your heels.
- Stretch your arms forward and lower your torso between your thighs.
- Rest your forehead on the mat or a cushion.
- Hold for 30–60 seconds. Breathe deeply.
4. Bridge Exercise
What it helps with: Activating the glutes and strengthening the lower back and core.
How to do it:
- Lie on your back with knees bent and feet hip-width apart.
- Press through your heels to lift your hips off the ground.
- Engage your glutes and core at the top, then lower slowly.
- Repeat 10–15 times.
5. Knee-to-Chest Stretch
What it helps with: Releasing tension in the lumbar spine.
How to do it:
- Lie on your back with both knees bent.
- Bring one knee toward your chest, holding the shin gently.
- Hold for 20–30 seconds, then switch sides.
- Repeat 2–3 times per leg.
A Few Reminders:
- Always move slowly and with control — no bouncing or jerky movements.
- Stop immediately if any exercise causes sharp pain or numbness.
- If you’re unsure which exercises are safe for your condition, book an assessment with a licensed physiotherapist.
When to See a Physiotherapist
If lower back pain is persistent, severe, or interfering with daily life, don’t wait. A physiotherapist can assess the root cause of your pain and build a custom treatment plan tailored to your needs — including manual therapy, guided exercise, and posture correction.
Ready to Move Without Pain?
Our Toronto-based physiotherapists are here to help. Book your consultation today and start your journey to a stronger, pain-free back.
