Lower back pain affects up to 8 out of 10 people at some point in their lives. Whether your pain has developed after lifting something heavy, sitting at a desk for long hours, gardening, or playing sport, the good news is that the right exercises can make a significant difference.
At PhysioFitness Maidenhead, we regularly help people recover from back pain using a combination of hands-on physiotherapy, personalised rehabilitation programmes and targeted exercises. While every person is different, the following exercises are commonly prescribed to help improve flexibility, reduce stiffness and strengthen the muscles that support your spine.
Important: If your pain is severe, follows an accident, causes numbness or weakness in your legs, or affects your bladder or bowel function, seek urgent medical attention before attempting these exercises.
Why Exercise Helps Lower Back Pain
Many people believe they should rest when they have back pain. In reality, prolonged rest often makes symptoms worse.
Appropriate movement can help:
✅ Reduce muscle stiffness
✅ Improve spinal mobility
✅ Strengthen your core muscles
✅ Increase blood flow to healing tissues
✅ Reduce the likelihood of future episodes
The key is performing the right exercises at the right time.
1. Pelvic Tilts
Best for:
Acute lower back stiffness and gentle mobility.
How to do it
- Lie on your back with your knees bent.
- Keep your feet flat on the floor.
- Tighten your stomach muscles.
- Flatten your lower back gently into the floor.
- Hold for 5 seconds.
- Relax.
Repetitions: 10–15
2. Knee-to-Chest Stretch
Best for:
Reducing lower back tightness.
How to do it
- Lie on your back.
- Bring one knee towards your chest.
- Hold behind your thigh or over your knee.
- Keep the opposite leg bent.
- Hold for 20–30 seconds.
- Repeat on the other side.
Repeat: 3 times each leg.
3. Cat-Camel Stretch
Best for:
Improving spinal mobility.
How to do it
- Position yourself on hands and knees.
- Slowly arch your back upwards.
- Hold for 2 seconds.
- Slowly lower your stomach towards the floor while lifting your head.
- Repeat slowly.
Repetitions: 10
Avoid forcing the movement into pain.
4. Glute Bridge
Best for:
Strengthening the glutes and reducing stress on the lower back.
How to do it
- Lie on your back.
- Bend your knees.
- Tighten your stomach muscles.
- Squeeze your buttocks.
- Lift your hips until your body forms a straight line.
- Hold for 5 seconds.
- Lower slowly.
Repetitions: 10–15
5. Bird Dog Exercise
Best for:
Core stability and spinal control.
How to do it
- Begin on your hands and knees.
- Extend one arm forward.
- Extend the opposite leg backwards.
- Keep your hips level.
- Hold for 5–10 seconds.
- Return slowly.
- Alternate sides.
Repetitions: 10 each side.
6. Child’s Pose Stretch
Best for:
Gentle stretching and relaxation.
How to do it
- Kneel on the floor.
- Sit back onto your heels.
- Reach your arms forward.
- Lower your chest gently.
- Hold for 20–30 seconds.
Repeat 3 times.
If this position increases your pain, stop and seek professional advice.
7. Walking
It might not seem like an exercise, but walking is one of the best treatments for many cases of lower back pain.
Walking helps:
- Improve circulation
- Reduce stiffness
- Strengthen muscles naturally
- Improve spinal movement
- Encourage recovery
Aim for:
- 10–30 minutes
- Comfortable pace
- Little and often
Exercises Alone Aren’t Always Enough
Although these exercises can be very effective, they may not address the underlying reason your back pain developed.
Lower back pain can be caused by:
- Poor posture
- Weak core muscles
- Joint stiffness
- Muscle imbalance
- Sports injuries
- Heavy lifting
- Disc injuries
- Sciatica
- Arthritis
This is why a full physiotherapy assessment is often the quickest route to recovery.
At PhysioFitness Maidenhead, we identify the root cause of your pain before creating a personalised treatment programme that may include:
- Hands-on physiotherapy
- Joint mobilisation
- Soft tissue treatment
- Exercise rehabilitation
- Posture correction
- Strengthening programmes
- Advice to prevent recurrence
When Should You See a Physiotherapist?
Book an assessment if:
- Your back pain lasts longer than two weeks.
- The pain keeps returning.
- Pain travels into your leg.
- Sitting or walking becomes difficult.
- Your sleep is affected.
- You’re unable to exercise or work comfortably.
Early assessment often leads to faster recovery and helps prevent long-term problems.
Why Choose PhysioFitness Maidenhead?
At PhysioFitness Maidenhead, we’ve helped thousands of patients recover from lower back pain over more than 20 years of clinical experience. Read more about our Chartered Physiotherapists here: https://physiotherapymaidenhead.co.uk/about-us/
We provide:
- Expert Chartered Physiotherapists
- Hands-on treatment
- Individual rehabilitation programmes
- Sports injury expertise
- Convenient Maidenhead location
- Online booking
- Evidence-based care
Whether your goal is getting back to work, returning to sport, or simply enjoying everyday life without pain, we’re here to help.
Book Your Back Pain Assessment Today
If you’re struggling with lower back pain, don’t wait until it becomes a long-term problem.
Our experienced physiotherapists will assess the cause of your pain, explain what’s happening, and create a treatment plan tailored specifically to you.
📍 PhysioFitness Maidenhead
Expert Physiotherapy for Back Pain, Sports Injuries & Rehabilitation
Book your appointment today and start moving pain-free again.
https://physiotherapymaidenhead.co.uk/: 7 Best Exercises for Lower Back Pain (Recommended by a Physiotherapist)Frequently Asked Questions
Should I exercise if my back hurts?
In most cases, yes. Gentle movement is usually better than prolonged rest. However, if your pain is severe or worsening, seek professional advice before exercising.
How often should I do these exercises?
Aim for once or twice daily, provided they don’t significantly increase your symptoms.
Can physiotherapy help chronic back pain?
Yes. Physiotherapy is one of the most effective treatments for persistent lower back pain because it addresses both symptoms and the underlying cause.
