Best physiotherapy exercices for lower back

There are thousands of exercises for the lower back, all with different goals, different targeted structures, and different levels of ability. Exercise prescription varies from patient to patient, depending on clinical presentation, pain levels and what we are trying to accomplish in our physiotherapy sessions e.g. mobility or strength.

In this article, I will give some examples of exercises that I like to give to my patients with lower back pain or just anyone who would benefit from improving their mobility. These exercises all focus on mobility rather than strengthening. It is perfectly normal to feel stretching or slight discomfort when stretching or performing mobility exercises, however, we should not feel any pain. So some discomfort during exercise is okay, but pain for a few hours is not what we want!

You should work to your own abilities and mobility, slowly increasing the frequency, intensity of the exercises and the overall feeling of stretching. You can start by holding these stretches for just a few seconds and then gradually increase to 10, 20, 30, etc. It may take several weeks to several months to increase flexibility, mobility, and strength, so be patient and gradually build up every few weeks.

1. Cat/cow or angry cat/happy cat

Start on all fours.
Slowly arch your back, pushing your spine toward the ceiling to form a curve.
Then slowly arch your back in the opposite direction, pushing your belly towards the floor.

2. Knee rolls/lumbar rotation

Begin by lying on your back with your knees bent.
Slowly lower the knees to the side to feel a rotation in the lower back.
Repeat on both sides.

3. Child's posture

Start on your hands and knees.
Slowly sit back on your feet, concentrating on controlled breathing and relaxing into this resting position.

4. Child's pose with bent side

As above, but moving your hands slightly to one side to feel more of a stretch on your side.

5. Knees to Chest

Begin by lying on your back.
Use your arms to hug your knees to your chest.
If you find both legs difficult, try doing one at a time.

6. Transverse Abdominal Activation - A key muscle in your core that helps with core stabilization and focus.

Begin by lying on your back with your knees bent.
Place your fingers about 2 cm from the bone pieces at the front of your hips and push down slightly.
Now try to get in and pull your belly up - but don't hold your breath!
You should feel the muscles contract under your fingers and be able to breathe normally.

7. Seat Rotation - Ideal for busy days at the office.

Sit unsupported in a chair.
Rotate your entire trunk and upper body to look over your shoulder.
Repeat on both sides.

8. Basin tilt

Start on your back with your knees bent.
Tuck in your abdominal muscles and pelvic floor, slowly tucking your tailbone under you to tilt your pelvis forward.
Return to neutral.
Next, gradually arch your back off the floor, causing the pelvis to tilt backward.