Exercises for Low Back Pain

Here are 4 exercises that could help to relieve your lower back pain

Lower back pain and back pain in general is one of the most common musculoskeletal complaints within our population.

Lower back pain can manifester in many different forms and can be caused by a number of reasons.  More often than not, back pain is mechanical and of muscular origin which can be treated with gentle stretching and strengthening exercises.

Lower back pain can also be due to irritation of nerves (neural origin) or due to an injury of an intervertebral disc (discal origin.)  Both the neural and discal back pain can occur following a specific injury or through degeneration over time and symptoms can vary from a simple back ache to leg pains and pins and needles.

Our expert physiotherapists regularly assess and treat people with lower back pain of varying severity at our clinic in Poole.  In the cases of simple mechanical back pain, a series of gentle stretches and exercises can be carried out to help alleviate your symptoms and ease your lower back pain. Below are some handy exercises for lower back pain which could help and can be carried out in the comfort of your own home.

Back extensions

Start by lying flat on your front – this can be either on the floor or on your bed, whichever is most comfortable. With your elbows by your shoulders and hands flat, gently push through your arms to lift your chest and create an arch in your back.  Your hips should stay in contact with the bed or floor at all times. Slowly lower back down and repeat 10 times.

Back bridges

Start lying on your back with your knees bent and feet flat on the floor. Have your arms by your sides and keep your knees the same distance apart at all times. From this position gently push through your feet and lift your pelvis up towards the ceiling. Slowly lower yourself back to the start position and repeat. You may find it hard to stay level and not wobble to begin with.

Knee rolls

In the same start position as the bridge but this time your feet and knees will stay together throughout. Have your arms by your sides and gently roll both your knees to one side, allowing your back to gently twist and raise from the bed. Allow your knees to lower as far as you can then gently raise them back to the start position. Repeat the roll to the other side.


This exercise is literally what it says on the tin. Start kneeling on all fours with your head facing forwards in front of you. Gently arch your back up towards the ceiling, feeling like your spine is being pulled upwards and your tailbone is tucking underneath you, allow your head to look down.  You should feel a gentle stretch through your back and spine. Now start to gently sink your spine down in the opposite direction to exaggerate the arch in your back. And look forwards with your head.

These exercises are recommended by our expert physiotherapist in Poole and are to be done slowly and gently. Should any of them cause any discomfort or worsen your symptoms then stop and call your physio to discuss further.

If you are experiencing any sciatic symptoms, pins and needles or severe low back pain which is affecting your movement it is recommended that you contact an experienced physiotherapist first to discuss your lower back pain before commencing any exercises.

If you have any questions or would like further information about our private Physiotherapy in Poole, please contact our friendly clinic on 01202 725090 today to book your appointment.