5 Exercises to Relieve Lower Back Pain
5 Exercises to Relieve Lower Back Pain
By The Sports Recovery Hub – Keilor, Melbourne
Lower back pain is one of the most common reasons people seek treatment, whether it’s from long hours sitting at work, lifting injuries, sports, or postural strain.
The good news? The right exercises can significantly reduce pain, improve mobility, and prevent flare-ups.
Below are 5 safe, effective exercises we commonly prescribe at The Sports Recovery Hub in Keilor to help relieve lower back pain and support long-term recovery.
⚠️ If pain is severe, worsening, or radiating down the leg, always seek professional advice before exercising.
Mobility Exercises for Lower Back Pain
Mobility exercises help reduce stiffness, improve spinal movement, and calm irritated tissues. These are ideal in the early stages of lower back pain or as part of a daily movement routine.
1. Child’s Pose
Best for: End-of-day relief, tight lower backs
Why it helps: Gently decompresses the spine and reduces muscular tension
How to do it:
Kneel on the floor and sit back onto your heels
Reach your arms forward and lower your chest toward the floor
Relax and breathe deeply
👉 Hold: 30–60 seconds
2. Cat–Cow Stretch
Best for: Morning stiffness and spinal mobility
Why it helps: Improves movement through the spine and promotes circulation
How to do it:
Start on hands and knees
Inhale as you arch your back (Cow)
Exhale as you round your spine (Cat)
👉 Reps: 10–15 slow, controlled movements
3. Knee-to-Chest Stretch
Best for: Spinal compression and lower back tightness
Why it helps: Gently stretches the lower back and glute muscles
How to do it:
Lie on your back
Bring one knee toward your chest, holding it behind the thigh
Hold, then switch sides
👉 Reps: 2–3 per side
👉 Hold: 20–30 seconds
4. Pelvic Tilts
Best for: Poor posture, prolonged sitting
Why it helps: Activates deep core muscles and improves spinal control
How to do it:
Lie on your back with knees bent
Flatten your lower back into the floor
Hold briefly, then relax
👉 Reps: 10–15 slow repetitions
Strength Exercises for Lower Back Support
Strengthening exercises help build resilience, reduce strain on the spine, and prevent future episodes of lower back pain. These focus on the back, trunk, and hip muscles, which play a major role in spinal support.
5. Glute Bridges
Best for: Weak glutes contributing to back pain
Why it helps: Strong glutes reduce load through the lower back
How to do it:
Lie on your back with knees bent
Squeeze your glutes and lift hips off the floor
Hold briefly, then lower slowly
👉 Reps: 10–12
👉 Hold: 3–5 seconds
6. Modified McGill Hold (Curl-Up Hold)
Best for: Core stability without excessive spinal movement
Why it helps: Builds endurance in deep core muscles while protecting the spine
How to do it:
Lie on your back with one knee bent
Hands under the natural curve of your lower back
Gently lift head and shoulders slightly off the floor
Hold without flattening the spine
👉 Hold: 5–10 seconds
👉 Reps: 5–8
7. Side Plank on Knees
Best for: Lateral core stability
Why it helps: Strengthens obliques and spinal stabilisers
How to do it:
Lie on your side with knees bent
Support yourself on your elbow
Lift hips off the floor, keeping body aligned
👉 Hold: 10–20 seconds
👉 Reps: 2–3 per side
8. Side-Lying Clam Hold
Best for: Hip and pelvic stability
Why it helps: Strengthens glute medius, reducing strain on the lower back
How to do it:
Lie on your side with knees bent
Keep feet together and lift the top knee
Hold without rolling the hips back
👉 Hold: 5–10 seconds
👉 Reps: 8–12 per side
💡 Clinical Tip
A combination of mobility and strength exercises is often the most effective approach for managing and preventing lower back pain. However, not all back pain is the same; what works for one person may aggravate another.
If symptoms persist, worsen, or include leg pain, numbness, or weakness, a personalised assessment is recommended.
When Exercises Aren’t Enough
While these exercises can help relieve mild to moderate lower back pain, ongoing or recurring pain often means something deeper needs addressing, such as movement patterns, muscle imbalances, or joint restrictions.
At The Sports Recovery Hub in Keilor, our team of chiropractors, myotherapists, remedial massage therapists, and clinical Pilates practitioners work together to:
✔ Identify the cause of your pain
✔ Create a personalised treatment plan
✔ Combine hands-on care with corrective exercise
✔ Help prevent future flare-ups
Get Help for Lower Back Pain in Keilor
If you’re struggling with lower back pain or are unsure which treatment is right for you, we’re here to help. Book a discovery call today to speak with our team to find the right care for your body. If you are already sure about who to book in with Book your appointment here.
