5 Exercises That Can Relieve Lower Back Pain In Just 10 Minutes


Lower back pain is a common pest that promises to suck the joy right out of just about anything.

But don’t worry, you are not alone! Lower back pain is the most common musculoskeletal complaint worldwide, and it is estimated that up to 85% of all adults will experience low back pain at some stage during their lifetime.

Majority of lower back pain will be ‘non-specific’, meaning that there is pain in the absence of a specific underlying condition that can be reliably identified.

There are only a tiny percentage of adults with lower back pain due to a serious underlying condition.

There is strong evidence to suggest that bed rest is not helpful, and can actually worsen your outcomes long-term!

The key to a fast recovery and prevention of relapse is remaining as active as possible and to progressively increase your activity levels.

The good news is that the prognosis for acute lower back pain is excellent. Up to 90% of cases will improve within days to weeks with the right self care.

Below are 5 simple exercises you can try right now for lower back pain relief.

Your symptoms should not intensify as a result of doing the exercise. You should feel a slight stretch/ uncomfortable feeling. However, do not move into pain!

Without forcing the movement, perform each exercise slowly 2-3 times a day for best results. Be sure to breathe throughout the exercises!

1. Knees To Chest

Lying on the floor, pull both knees to your chest until a comfortable stretch is felt in your hips and low back. Hold for one inhale and one exhale. Repeat 5-10 times. If you cannot tolerate both legs, try one at a time.

Knees To Chest

2. Lumbar Rotation

Lying with your knees bent; slowly rock both knees to one side whilst keeping your shoulders on the floor. Take your knees as far as you can to the floor or until a comfortable stretch is felt in your low back. Hold for one inhale and one exhale. Repeat 5 times on each side.

Lumbar Rotation

3. Cobra

On a firm surface, lying on your tummy, prop up onto your hands (or elbows if this is too hard). Keep your pelvis on the floor and relax your legs. Hold for one inhale and one exhale, then return to your tummy. Push up again and repeat 5-10 times.

Cobra Stretch

4. Child's Pose

Start on all fours, and then move back so that you sit your bottom onto your heels. Keep your hands outstretched in-front of you and sink into the position, feeling a stretch through your lower back and underarms. Hold for one inhale and one exhale, and then return to all fours. Repeat 5 times.

Child's Pose

5. Pelvic Tilt & Squeeze

Lie on your back with your knees bent and feet flat on the floor. Flatten and push your low back into the floor by tightening your tummy and buttock muscles. Hold this for 10 seconds. Don’t forget to breathe! Repeat 5-10 times.

Pelvic Tilt & Squeeze

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Your Lower Back Pain Is Unique To You!

These lower back pain exercises are a great starting point for you to get immediate relief in your home or workplace.

However, please note that this information is not designed to replace professional medical advice or a face-to-face consultation. All exercises, when performed, are done so at your own risk.

Everybody is different, and back pain is unique to you!

If you wish to make an appointment to see one of our back specialists for an assessment, give us a call at 9629 4608! We would be more than happy to have a chat and get you one step closer to pain-free living!

Help Us Spread The Word!

We hope these exercises prove useful for reducing your lower back pain!

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