5 Proven Exercises for Lower Back Pain Relief

Why Exercise Helps Back Pain

Contrary to popular belief, rest isn't always the answer for back pain. Gentle, targeted exercise can reduce pain, improve flexibility, and strengthen the muscles that support your spine.

1. Cat-Cow Stretch

Start on all fours. Arch your back upward (cat), then dip it down (cow). Repeat 10 times. This mobilises your spine and relieves stiffness.

2. 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.

3. Bird-Dog

From all fours, extend your right arm and left leg simultaneously. Hold 5 seconds. Switch sides. This builds core stability.

4. Child's Pose

Kneel and sit back on your heels, reaching your arms forward on the floor. Hold for 30 seconds. Great for relieving tension in the lower back.

5. Knee-to-Chest Stretch

Lie on your back. Pull one knee to your chest, hold 20 seconds, then switch. Repeat 3 times each side.

When to See a Physio

If your back pain persists for more than 2 weeks, radiates down your leg, or is accompanied by numbness, it's time to see a professional. At Perth Bulk Bill Physiotherapy, we can assess your condition and create a personalised treatment plan — all bulk billed through Medicare.

Book Your Assessment

Don't let back pain control your life. Call us on (08) 6123 4567 or book online for a free, bulk billed appointment.