5 simple exercises to avoid back pain

Exercises for lower back pain:

1. Prone back extension - strengthens the muscles that support your lower back (lumbar extensors):

• Lie face down with hands flat on the floor, creating a ‘W’ shape with your elbows.

• Gently lift your chest, hands and shoulders a few centimetres off the floor.

• Keep your neck long and hips relaxed.

• Hold for 2-3 seconds, lower slowly.

• Repeat 15-20 times.

2. Bird-dog - a great way to build back extensor and core stability:

• Position yourself on your hands and knees.

• Extend one arm forward and the opposite leg back - avoid rotation or arching of your spine.

• Hold for 1-2 seconds, lower slowly.

• Repeat on alternating sides for 20-30 reps.

3. Glute bridge - strong glutes help to stabilise your pelvis and therefore protect your lower back:

• Lie on your back, knees bent, feet flat.

• Lift your hips towards the ceiling, at the top of the movement slightly tuck your tailbone to engage your glutes.

• Hold for 2-3 seconds, lower slowly.

• Do 20-30 reps.

4. Hip flexor stretch - releases tight hip flexors that can put unwanted tension on your lower back:

• Kneel on one knee, other foot in front.

• Slightly tuck your tailbone and gently shift your hips forward until you feel a stretch in the front of your hip.

• Keep your back upright - don’t arch your lower back.

• Hold for 30 seconds, switch sides.

• Repeat 2-3 times each side.

5. Child’s pose - simple stretch to gently mobilise and decompress your lower back and relax muscle tension:

• Start on all fours.

• Sit your hips back towards your heels while reaching your arms forward.

• Rest your forehead on the floor and breathe deeply.

• Hold for 30-60 seconds.

• Repeat 2-3 times.

Lifestyle tips to help avoid back pain:

Keeping your back strong and mobile is just one piece of the puzzle. A few simple lifestyle habits can make a big difference too:

• Take regular breaks from sitting - aim to stand up and move every 30-60 minutes throughout the day.

• Set up your desk and chair for good posture - even better if you can access a stand up desk!

• Stay active with regular exercise - research shows that regular activity helps to reduce and prevent lower back pain, aim for 30 minutes of exercise per day, even gentle walking can make a big difference!

• Maintaining a healthy weight and avoiding smoking will also help to reduce your risk of back pain. 

How physiotherapy can help:

If you’re struggling with back pain or want to build strength safely, physiotherapy can help. We’ll identify the root cause, guide you through the most effective exercises for your back pain, and offer education and support to help you maintain healthy movement for the long term. Physiotherapy will help to speed up your recovery and prevent the risk of re-injury.

Need help with back pain? Book an appointment with us today - we’re here to help you stay strong, move well and feel your best!