Exercises for Lower Back Pain

Pain and stiffness in the lower back can be a real, well, pain in the back. This is one of the most common areas of the body where people experience pain, and up to 80% of us will experience lower back pain at some point in our lives.

Although it’s a common condition, there are many different causes of lower back pain. But it doesn’t have to last. Here at Sports Focus Physiotherapy, we are equipped to help you manage acute flare-ups and can help you with long-term self-management and prevention. If you’re experiencing pain or stiffness in the lower back, please read our blog Physiotherapy and Lower Back Pain and get in touch with us.

In the meanwhile, here are 3 exercises that can provide you with some relief:


Sciatic nerve neural flossing


  1. Lie on your back and keep your legs straight and at hips width.
  2. Bring one of your legs up to your chest and place your hands together behind the thigh.
  3. Keeping your arms straight, let your leg rest in your interlaced hands.
  4. As you hold this position, slowly straighten one leg and pull your toes towards you.
  5. When you feel a gentle stretch in the back of the leg, slowly return the leg to the starting position. Repeat with the other leg.


Cat-camel stretch


  1. Begin on your hands and knees and keep your back in a neutral position.
  2. Cat: Arch your back and lift your head up at the same time. Make a curve with your spine by sticking your tailbone out. Hold this position.
  3. Camel: Tuck your head and tailbone in and pull your belly button in and towards your spine. Your back should be arched as to mimic a camel hump. Hold this position.
  4. Repeat 15-20 times.


Seated thoracic rotation stretch


  1. Sit up tall in your chair. Cross your arms over your chest and rotate your body around to one side.
  2. Rotate until you feel a stretch in the back. Then rotate around to the other side. Repeat 5 times for each side.


Lower back pain can be one of the most debilitating types of pain to experience. If you’re experiencing this condition, make sure you book online so we can get you headed in the right direction. Find out more about back pain physiotherapy or contact us today.

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