Lower back pain affects most people at some point, and in the majority of cases it is mechanical rather than sinister. Gentle, progressive movement is one of the most effective treatments we prescribe in clinic.
Before you start
Work within a comfortable range. A mild stretch or muscular fatigue is fine; sharp, spreading or worsening pain is your cue to stop and get assessed.
The five exercises
- Pelvic tilts — 2 sets of 10, to restore gentle spinal movement.
- Knee rolls — 2 sets of 10 each side, for rotational mobility.
- Glute bridges — 3 sets of 8, to load the hips instead of the spine.
- Bird dog — 3 sets of 6 each side, for trunk control.
- Hip flexor stretch — 3 x 30 seconds each side, to offset long periods of sitting.
Consistency beats intensity. Ten focused minutes daily outperforms one heavy session a week.
When to see a physiotherapist
If pain persists beyond two weeks, travels into the leg, or affects sleep and work, book an assessment so we can identify the driver and build a plan around it.
Need a personalised plan?
Book an assessment at our Cheadle clinic and we'll build rehabilitation around your goals.
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