Why Lower Back Pain Is So Common
Lower back pain is one of the leading causes of disability worldwide, affecting people of all ages. Whether it stems from poor posture, prolonged sitting, or injury, the good news is that targeted exercises can make a significant difference.
The 5 Exercises
1. Cat-Cow Stretch
Start on all fours. Inhale and arch your back (cow), then exhale and round it upward (cat). Repeat 10 times slowly. This mobilises the entire spine and relieves tension.
2. Child's Pose
From kneeling, stretch your arms forward and lower your chest toward the floor. Hold for 30 seconds. Excellent for decompressing lumbar vertebrae.
3. Pelvic Tilts
Lie on your back with knees bent. Gently flatten your lower back against the floor by tightening your abdominals. Hold 5 seconds, repeat 10 times. Strengthens core support.
4. Knee-to-Chest Stretch
Lying on your back, pull one knee gently toward your chest and hold 20 seconds. Alternate legs. Releases the piriformis and lower lumbar muscles.
5. Bird Dog
On all fours, extend opposite arm and leg simultaneously. Hold 5 seconds each side. This is one of the most evidence-backed exercises for lumbar stability.
When to Seek Help
If pain persists beyond 2 weeks or radiates down your leg, please consult a qualified physiotherapist. Our online sessions can assess and treat you from anywhere in the world.
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