Why Lower Back Pain Is So Common
Lower back pain affects around 80% of adults at some point in their lives, making it one of the leading causes of disability worldwide. Whether it stems from poor posture, prolonged sitting, muscle strain, or a sedentary lifestyle, the discomfort can range from a dull ache to sharp, debilitating pain.
The good news is that for most cases of non-specific lower back pain, gentle movement and targeted exercises can significantly reduce symptoms and prevent recurrence. Below are five physio-approved exercises you can do at home with no equipment needed.
1. Pelvic Tilts
Lie on your back with your knees bent and feet flat on the floor. Gently flatten your lower back against the floor by tightening your abdominal muscles. Hold for 5 seconds, then relax. Repeat 10-15 times.
This exercise activates your deep core muscles and helps improve the stability of your lumbar spine.
2. Knee-to-Chest Stretch
While lying on your back, bring one knee towards your chest, keeping the other foot flat on the floor. Hold the stretch for 15-30 seconds, then switch legs. Repeat 2-3 times on each side.
This stretch helps relieve tension in the lower back and hips, particularly useful after long periods of sitting.
3. Cat-Cow Stretch
Start on your hands and knees. Slowly arch your back upwards like a cat, tucking your chin to your chest. Then drop your belly towards the floor, lifting your head and tailbone. Move smoothly between these two positions for 10-15 repetitions.
The cat-cow mobilises the entire spine and helps reduce stiffness, especially first thing in the morning.
4. Bridge Exercise
Lie on your back with knees bent and feet hip-width apart. Squeeze your glutes and lift your hips off the floor until your body forms a straight line from shoulders to knees. Hold for 5-10 seconds, then lower slowly. Repeat 10-12 times.
Bridges strengthen the gluteal muscles and hamstrings, which play a critical role in supporting the lower back.
5. Child’s Pose
Kneel on the floor, sit back on your heels, and stretch your arms forward along the floor. Let your forehead rest on the ground and breathe deeply for 30-60 seconds.
This restorative stretch gently elongates the lower back muscles and is an excellent way to finish your exercise routine.
When to See a Physiotherapist
While these exercises are safe for most people, you should consult a physiotherapist if your pain persists beyond two weeks, radiates down your legs, or is accompanied by numbness or tingling. A qualified physio can provide a tailored exercise programme and hands-on treatment to address the root cause of your pain.
At FlexAura Home Physio UK, all our physiotherapists are HCPC-registered and DBS-checked. You can book a home visit or online consultation and get expert treatment without leaving your home.
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