Top 10 Exercises for Lower Back Pain

Top 10 Physiotherapy Exercises for Lower Back Pain Relief

Lower back pain is a common issue that affects people of all ages and lifestyles. Whether caused by prolonged sitting, improper posture, or an injury, this discomfort can significantly impact daily activities. Fortunately, physiotherapy offers effective solutions to alleviate pain and strengthen the muscles supporting your lower back. At Waterfront Physio & Rehab, we prioritize your recovery through personalized care and expert guidance.

Below are the top 10 physiotherapy exercises recommended for relieving lower back pain:

Top 10 Exercises for Lower Back Pain

1. Cat-Cow Stretch

This yoga-inspired movement improves flexibility and reduces stiffness in the spine.

  • Start on your hands and knees.
  • Arch your back upward (cat pose), then dip your back downward (cow pose).
  • Repeat 10 times.

2. Child’s Pose

A gentle stretch for the lower back and hips.

  • Sit on your knees, extend your arms forward, and lower your torso.
  • Hold for 20–30 seconds.

3. Pelvic Tilts

Strengthens abdominal muscles and improves spinal mobility.

  • Lie on your back with knees bent.
  • Tilt your pelvis upward, pressing your lower back into the floor.
  • Hold for a few seconds and release.

4. Bridges

Targets the glutes and lower back muscles.

  • Lie on your back with knees bent.
  • Lift your hips off the ground, keeping shoulders on the floor.
  • Lower back down slowly. Repeat 10–15 times.

5. Knee-to-Chest Stretch

Relieves tension in the lower back.

  • Lie on your back and bring one knee toward your chest.
  • Hold for 20 seconds, then switch legs.

6. Bird Dog

Enhances balance and core stability.

  • Start on your hands and knees.
  • Extend one arm and the opposite leg simultaneously.
  • Hold for a few seconds, then switch sides.

7. Seated Spinal Twist

Improves spinal mobility and reduces tension.

  • Sit on the floor with one leg extended and the other crossed over.
  • Twist your torso gently toward the bent knee.
  • Hold for 15–20 seconds on each side.

8. Lying Lateral Leg Lifts

Strengthens the hips and reduces strain on the lower back.

  • Lie on one side and lift your top leg upward.
  • Lower it slowly. Repeat 10–15 times on each side.

9. Partial Crunches

Strengthens the core without straining the back.

  • Lie on your back with knees bent.
  • Lift your head and shoulders slightly off the floor.
  • Lower back down gently.

10. Wall Sits

A simple yet effective exercise for lower body and core strength.

  • Stand with your back against a wall.
  • Slide down until your knees form a 90-degree angle.
  • Hold for 20–30 seconds.

Tailored Physiotherapy for Lasting Relief

Incorporating these exercises into your routine can provide significant relief for lower back pain. However, to achieve optimal results, a personalized approach is often necessary. At Waterfront Physio & Rehab’s physiotherapy services in Etobicoke, our team creates tailored treatment plans to address your specific pain points and long-term health goals.

Start Your Recovery Journey Today!

Take the first step toward pain-free living. Call us at 416-252-4855 or book an appointment online through our convenient booking system. Your well-being is our priority!

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