Low back pain is one of the most common musculoskeletal complaints in the adult population and one of the main causes of functional disability worldwide. Recent studies show that regular physical activity, combined with specific exercise programmes, is one of the most effective strategies for reducing pain, improving spinal functionality and preventing recurrent episodes, especially when compared to prolonged rest or inactivity.
Physiotherapy exercises performed at home, provided they are carried out correctly, gradually, and without sharp pain, can help to relieve lower back pain and to:
- Reduce muscle tension;
- Increase the range of movement of the lumbar spine;
- Improve posture and daily functionality;
- Reduce the recurrence of painful episodes.
5 simple exercises to relieve lower back pain
Regular practice of appropriate therapeutic exercises helps to relieve lower back pain, improve spinal mobility and prevent recurrent episodes.
1. Pelvic retroversion in supine position
- Objective: Activate the abdominal muscles and relax the lower back.
- Guidance: Lie on your back with your knees bent and your feet flat on the floor. Contract your abdominal muscles, pressing your lower back against the floor. Hold the position for 5 seconds and relax
- Repetitions: 10 to 15 times
2. Bilateral hip and knee flexion in supine position
- Objective: Reduce strain on the lumbar spine.
- Guidance: Lie on your back and bring both knees towards your chest. Hold the position for 20 to 30 seconds.
- Repetitions: 2 to 3 times
3. Lumbar rotation in supine position
- Objective: Mobilise and relax the lumbar region.
- Guidance: Lie on your back with your arms open and knees bent, feet flat on the floor. Slowly rotate your knees to one side, return to the starting position and then to the opposite side.
- Repetitions: 10 times for each side
4. Gluteal and piriformis stretching in supine position
- Objective: Reduce tension in the gluteal muscles, which are often associated with lower back pain.
- Guidance: Lie on your back and place one ankle on the contralateral knee. Bring the supporting leg towards your chest. Hold the position for 20 to 30 seconds. Repeat the sequence with the opposite side.
- Repetitions: 2 times for each side
5. Mobilisation of the spine in flexion and extension on all fours (Cat-Cow)
- Objective: Improve spinal mobility and reduce stiffness.
- Guidance: Position yourself on all fours. Inhale, extending your spine and raising your head. Exhale, flexing your spine, bringing it to the ceiling and looking at your stomach.
- Repetitions: 10 to 15 slow movements
Important tips
- Perform the exercises slowly and in a controlled manner, avoiding sudden movements
- Stop exercising if acute pain occurs
- Regularity is more important than intensity
- Consult a physiotherapist before starting an exercise programme, especially in situations of severe or chronic back pain.
The consistent practice of these exercises contributes not only to the relief of low back pain, but also to the prevention of new episodes, promoting greater quality of life and functionality in everyday life.
If you suffer from lower back pain, a physiotherapy assessment allows for the identification of the cause of the problem and the definition of a treatment plan tailored to your needs.
Book your assessment session with our physiotherapists and take the first step towards improving your quality of life through a global, personalised approach that respects your body's needs.
Rita Xarepe | Physiotherapist and Clinical Pilates Instructor by APPI
Physiotherapist Card: 4209 | Order of Physiotherapists
Integrativa | Health and well-being as a lifestyle
This website and its content are for information purposes only and are not a substitute for medical or health professional advice. In all cases, treatments should be individualised and guided by health professionals. Do not make any changes to your treatment without contacting the doctor or health professional accompanying you.
Related articles
