Physical Therapy Exercises for Lower Back Pain Relief

Hi, I’m Kat – physiotherapist and co-founder of Lake Therapy. If you’ve been living with that familiar ache, twinge, or stiffness in your lower back, I get it—it can wear you down. The good news? You’re not stuck with it. With the right physical therapy exercises for lower back pain relief, many people find real, lasting comfort.

Why Movement Matters for Lower Back Pain

Lower back pain can show up after a sudden twist or develop gradually from long hours sitting or slouching. It’s one of the most common issues I see, but also one of the most treatable—especially when we get moving in the right way.

Contributing factors often include:

• Poor posture at a desk or while standing

• Weak glute or core muscles

• Lifting incorrectly

• High stress and tension

• Lack of mobility or flexibility

Addressing these with targeted strategies, including exercise, often leads to lasting results.

How We Use Exercise to Support Your Recovery

At Lake Therapy, our first step is always to listen. Your daily habits, job, and past injuries all play a role in your recovery journey. Once we understand the full picture, we tailor a plan that includes strength work, mobility training, and posture coaching.

Some of the most helpful tools in your toolkit will be:

• Gentle movement to ease stiffness

• Targeted strengthening

• Postural education

• Manual therapy (as needed)

• Breathing strategies to reduce stress on the body

These approaches work best together. And while we don’t rely on a one-size-fits-all programme, many of our clients benefit from guided movement early on.

Five Safe Exercises That Often Help

If you’re just starting out, these beginner-friendly moves are a solid introduction to active recovery. They’re commonly used in our clinic as part of a broader programme that includes physical therapy exercises for lower back pain relief.

Bird Dog

• Great for core strength and balance

• On all fours, extend one leg and opposite arm

• Hold, then switch sides — aim for 10 each side

Glute Bridge

• Activates glutes to support your spine

• Lie on your back, lift hips while squeezing glutes

• Do 3 sets of 10

Cat-Cow Stretch

• Helps with spinal mobility

• Alternate between arching and dipping your back while breathing deeply

• Repeat slowly for 10 reps

Clamshells

• Strengthens hips and reduces strain on the lower back

• Lie on your side, lift the top knee while keeping feet together

• 12 reps per side

Prone Press-Up

• Encourages healthy extension through your spine

• Lie on your front, gently press your chest up

• Keep hips down and repeat 8–10 times

These movements are a great starting point, though not a substitute for a fully individualised plan.

If you experience any pain or discomfort whilst doing these exercises please stop and consult a healthcare practitioner.

Don’t Wait for the Pain to Go on Its Own

Sometimes discomfort fades after a few days—but often, it lingers or returns. Acting early gives you the best chance of a full recovery. Incorporating physical therapy exercises for lower back pain relief sooner rather than later can reduce flare-ups and improve your confidence when moving.

You don’t need to wait for things to get worse before reaching out for support.

Our Personalised Approach at Lake Therapy

Every person is different. That’s why we never use a cookie-cutter treatment plan. Whether your goal is getting through the workday without pain or gardening without stiffness, we create a recovery path that’s tailored to your real life.

Many clients come to us after trying other options that didn’t quite work. We find that the missing piece is often the right combination of movement, education, and support.

And yes—we believe you can get better.

Let’s Get You Started

If your lower back pain has been holding you back, we’d love to support you. You can book your initial consultation online here, and we’ll start building a plan around your needs and goals.

Not quite ready to dive in? That’s absolutely okay. You’re welcome to book a free 15-minute discovery call so we can chat about your situation and whether physiotherapy might be the right fit.

Warmly,
Kat