Sign in

Physical Therapy For Lower Back Pain - 7 Best Exercises For Relief

Micheal Alexander

When you have a sedentary lifestyle, there are several problems that you might suffer. One of the most common issues is a problem with the lower back, which can be excruciatingly painful. Thankfully, a few easy exercises can offer relief. When you do them consistently, these exercises can give you long-term relief from chronic lower back pain. Here are seven exercises your physical therapist might suggest you use. Make sure you follow their instructions – these are just summaries. Traction for Lower Back

Cat and cow pose

Lie on all fours and keep your back straight. Then, bend your spine outward and upward toward the ceiling. Hold this pose till you feel a stretch in your neck, then bend your back inward and downward till you feel a stretch in your lower back. Repeat this around ten times.

Cobra stretch

Lie in the prone position and keep your hands on either side of your chest. Keep your feet planted firmly on the floor and press into your hands as you push your upper body, from your chest to your head, upward. Hold this pose for a few seconds and then gently lower yourself.

Prone leg lifts

This is similar to the cobra stretch, except that instead of lifting your upper body, you keep it planted firmly down. Keeping your legs stretched out and close together, raise them in one continuous motion as much as you can, hold the pose, and lower your legs back to the ground.


Bridges are extremely helpful if you want to strengthen your lower back. To perform a bridge correctly, lie down on your back and rest your outstretched arms by your side. Lift your hips off the floor, keeping your body from the head to the knees in a straight line. Hold and lower.

Leg stretches

Lie on your back with your knees raised upward and your feet flat on the ground. Raise your right foot up, loop a band or a towel around it, and gently pull your foot toward your chest, keeping your right leg straight and unbent till you feel a stretch in your hamstrings.

Side twists

This is a great stretch to perform when you’re suffering from lower and side back aches. Lie on your back with your arms stretched out by your side. Bend your knees to one side while turning your body in the opposite direction. Repeat this wringing motion on the other side.

Bird-dog stretch

This exercise focuses on stretching out the muscles connected to your lower back, thus relieving stress and pain. Lie on your fours, and lift your left leg, stretching it backward. Simultaneously, stretch your right arm forward in one straight line. Repeat on each side.


Keep in mind that these stretches and exercises may offer temporary relief, but it’s always advisable to get yourself medically evaluated for chronic back pain. We also advice that if you want physical therapy for lower back pain, visit us at newagephysio.com.au.

Micheal Alexander
Zupyak is the world’s largest content marketing community, with over 400 000 members and 3 million articles. Explore and get your content discovered.
Read more