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5 Exercises to Alleviate Lower Back Pain

Arm balance exercise for a healthy lifestyle

Lower back pain is a common issue affecting millions of people worldwide. Whether caused by poor posture, prolonged sitting, or an underlying medical condition, it can be debilitating. The good news is that specific exercises can help relieve tension, improve flexibility, and strengthen your lower back. Here are five highly effective exercises to alleviate lower back pain.

1. Cat-Cow Stretch

How to Perform:

  • Start on all fours with your hands directly under your shoulders and knees under your hips.

  • Inhale and arch your back, lifting your head and tailbone towards the ceiling (Cow Pose).

  • Exhale and round your back, tucking your chin towards your chest (Cat Pose).

  • Repeat for 8-10 reps, moving slowly and smoothly.

Benefits:

  • Enhances spinal mobility

  • Relieves tension in the lower back

  • Improves posture and flexibility

2. Child’s Pose

How to Perform:

  • Begin on all fours and sit back on your heels.

  • Extend your arms forward and lower your chest towards the floor.

  • Hold the stretch for 30-60 seconds, breathing deeply.

Benefits:

  • Gently stretches the lower back muscles

  • Relieves tension and stiffness

  • Promotes relaxation

3. Glute Bridge

How to Perform:

  • Lie on your back with your knees bent and feet flat on the floor.

  • Place your arms at your sides, palms facing down.

  • Press through your heels and lift your hips towards the ceiling.

  • Squeeze your glutes at the top and hold for 2-3 seconds.

  • Lower back down slowly and repeat 10-12 times.

Benefits:

  • Strengthens lower back and core muscles

  • Improves hip stability

  • Reduces lower back pain caused by weak glutes

4. Knee-to-Chest Stretch

How to Perform:

  • Lie on your back with your legs extended.

  • Pull one knee towards your chest, holding it with both hands.

  • Hold for 20-30 seconds, then switch sides.

  • Repeat 2-3 times per leg.

Benefits:

  • Gently stretches the lower back muscles

  • Improves spinal flexibility

  • Reduces tension and tightness

5. Pelvic Tilt

How to Perform:

  • Lie on your back with your knees bent and feet flat on the floor.

  • Tighten your abdominal muscles and press your lower back into the floor.

  • Hold for 5 seconds, then release.

  • Repeat 10-12 times.

Benefits:

  • Strengthens the lower back and core

  • Improves posture and spinal alignment

  • Reduces discomfort from prolonged sitting

Final Thoughts

Incorporating these exercises into your daily routine can help relieve lower back pain and reduce the risk of future discomfort. If the pain persists or becomes more severe, it’s important to seek professional guidance. The experienced physiotherapists at Rebound Physio can assess your condition, provide personalized treatment plans, and guide you through targeted exercises to support long-term recovery.

Start these exercises today and take a positive step toward a stronger, pain-free lower back.

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Meet Our Expert

Mark Boundy

After completing a Biology BSc, my journey in physiotherapy began in 2004 at King’s College, London. I spent eight years in the NHS, where I saw how long waiting lists and short appointments hindered effective rehabilitation. This led me to pursue an MSc in Manual Therapy in 2015, becoming a member of the MACP.

I moved into private practice at Oxford Sports Physio & Pilates, where I helped rehabilitate high-level athletes, including GB rowers and Oxford University sports teams. Today, I’m an expert generalist with a passion for treating a variety of musculoskeletal issues.


While I don’t specialize in one area, I have a keen interest in using MRI machine for diagnostics and injection therapy, which allows me to offer precise, effective treatments. Combined with medication prescription, I provide a comprehensive range of musculoskeletal care.

MSc, BSc (Hons), MMACP,
MSOMM
Non-medical Prescriber & Ultrasound Guided Injector

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