Lower back pain is common and can affect your ability to work, exercise, sleep, or enjoy everyday activities. While the right treatment depends on the cause of the pain, gentle movement and appropriate exercises can help some people improve mobility and strengthen the muscles that support the lower back.

Here are five simple exercises that may be helpful for people experiencing uncomplicated lower back discomfort.

Important: Everyone’s back pain is different. These exercises are general information and are not a substitute for an assessment by a qualified physiotherapist. Stop if an exercise causes significant or worsening pain.

1. Knee-to-Chest Stretch

The knee-to-chest stretch gently moves the lower back and hips through a comfortable range of motion.

How to do it:

1. Lie comfortably on your back with your knees bent.
2. Slowly bring one knee toward your chest.
3. Hold the position gently without forcing the movement.
4. Return the leg to its starting position and repeat with the other leg.
5. Perform the movement slowly and comfortably.

Potential benefit:
This stretch may help reduce stiffness and improve flexibility around the lower back and hips.

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2. Pelvic Tilts

Pelvic tilts are a gentle movement that helps you become more aware of your lower-back and abdominal muscles.

How to do it:

1. Lie on your back with your knees bent and feet supported.
2. Gently tighten your abdominal muscles.
3. Slowly tilt your pelvis so that your lower back moves gently toward the floor.
4. Hold briefly, then relax.
5. Repeat slowly.

Potential benefit:
Pelvic tilts can help improve control and movement around the lower back.

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3. Cat-Cow Stretch

The cat-cow movement gently takes the spine through different positions and can be useful for reducing stiffness.

How to do it:

1. Start on your hands and knees.
2. Keep your hands underneath your shoulders and knees underneath your hips.
3. Slowly round your back upward.
4. Then gently move your spine in the opposite direction.
5. Continue slowly, staying within a comfortable range.

Potential benefit:
This exercise may improve spinal mobility and help reduce feelings of stiffness.

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4. Glute Bridge

The glute bridge strengthens the muscles around the hips and buttocks, which play an important role in supporting movement.

How to do it:

1. Lie on your back with your knees bent and feet comfortably apart.
2. Keep your shoulders relaxed.
3. Gently tighten your abdominal and buttock muscles.
4. Slowly lift your hips from the floor.
5. Lower your hips back down in a controlled manner.

Potential benefit:
Strengthening the hips and buttocks may help support everyday movements and improve overall lower-body strength.

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5. Bird-Dog Exercise

The bird-dog is a controlled exercise that challenges balance, coordination and the muscles supporting the spine.

How to do it:

1. Begin on your hands and knees.
2. Keep your back in a comfortable, neutral position.
3. Slowly extend one arm and the opposite leg.
4. Hold briefly while maintaining your balance.
5. Return to the starting position and switch sides.

Potential benefit:
This exercise can help develop core stability, balance and coordination.

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Listen to Your Body

Exercise should feel controlled and comfortable. You don’t need to push through significant pain to make progress.

If your lower back pain is persistent, severe, getting worse, or affecting your normal activities, it is a good idea to seek professional advice rather than relying only on exercises found online.

A physiotherapist can assess your movement, identify factors that may be contributing to your symptoms, and develop an exercise programme suited to your individual needs.

When Should You Seek Professional Help?

Consider speaking with a healthcare professional if:

• Your pain isn’t improving or is getting worse.
• Your pain is interfering with everyday activities.
• You have difficulty moving normally.
• You are unsure which exercises are appropriate for you.
• You have other concerning symptoms alongside your back pain.

Move Better. Live Better.

At G. Lukonga Physiotherapy, we believe that good physiotherapy starts with understanding the individual—not simply treating a symptom.

Need help with your back pain?

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This article is for general educational purposes and should not be considered a personal medical diagnosis or treatment plan.