5 Simple Exercises to Relieve Back Pain and Strengthen Your Spine.

Back pain is one of the most common issues people bring to physiotherapists and it’s no wonder. Whether you’re sitting at a desk all day, recovering from an injury, or just feeling the effects of daily life, back pain can creep in quietly and stay for longer than welcome.

The good news? You can take control of your back health with a few simple, physio-recommended exercises. These movements are designed to relieve tension, improve posture, and strengthen the muscles that support your spine all from the comfort of your home.

What Causes Back Pain?

Before we dive into the exercises, it’s important to understand the “why.” Back pain can stem from:

• Poor posture (especially from long hours at a desk or slouching on the couch)

• Weak core and glute muscles, which help support your spine

• Stiff joints or tight muscles, often from lack of movement

• Previous injuries like disc herniation or strains

A physiotherapist can help assess exactly what’s causing your back pain and tailor a treatment plan to your needs. But if you’re looking for a general starting point, these exercises are a great way to ease stiffness and support spinal health.

Five Best Physio-Approved Back Pain Exercises

Perform these exercises 3–4 times a week (or daily if tolerated), and remember: quality over quantity. Move slowly, breathe steadily, and listen to your body.

1. Pelvic Tilts

What it’s good for: Gently activating the lower back and core muscles.

• Lie on your back with knees bent, feet flat on the floor.

• Tighten your stomach muscles and tilt your pelvis slightly so your lower back flattens into the floor.

• Hold for 5–10 seconds, then relax.

Repeat: 10–15 times

Pro tip: Imagine your pelvis is a bowl of water, you’re gently tipping it toward your belly button.

2. Glute Bridges

What it’s good for: Strengthening the glutes and supporting lower-back stability.

• Lie on your back, knees bent, arms at your sides.

• Press your feet into the ground and lift your hips toward the ceiling.

• Hold for 3–5 seconds at the top, squeezing your glutes, then lower slowly.

Repeat: 10–12 times

Pro tip: Don’t arch your back, keep your movement smooth and controlled.

3. Cat-Cow Stretch

What it’s good for: Improving spinal mobility and reducing stiffness.

• Start on all fours, hands under shoulders, knees under hips.

• Inhale as you arch your back, lifting your head and tailbone (Cow).

• Exhale as you round your spine, tucking your chin and pelvis (Cat).

Repeat: 10–15 times

Pro tip: Move slowly, syncing your breath with each movement.

4. Bird Dog

What it’s good for: Enhancing core control and spinal alignment.

• Start on hands and knees.

• Extend one arm forward and the opposite leg back, keeping hips level.

• Hold for 5 seconds, then return to start.

Repeat: 10 times per side

Pro tip: Keep your movements slow and stable, avoid swaying side to side.

5. Child’s Pose

What it’s good for: Stretching the lower back and relaxing tight muscles.

• Kneel on the floor, sit back on your heels, and reach your arms forward.

• Let your forehead rest on the floor.

• Breathe deeply and hold for 30 seconds or longer.

Repeat: 2–3 rounds

Pro tip: If you need more support, place a pillow under your chest or knees.

How Often Should You Do Back Exercises?

Consistency is key. Start with 2–3 sessions per week, aiming for 2 sets of each exercise. If your pain is more persistent, or you’re recovering from a back injury, your physiotherapist can guide you on frequency and progression.

And remember, it’s okay to feel a gentle stretch or mild muscle engagement. But a sharp pain, tingling, or numbness are signs to stop and seek professional advice.

Should You See a Physio for Back Pain?

Absolutely. A physiotherapist doesn’t just treat the symptoms, we assess the root cause. At your first visit, we will examine your posture, range of motion, muscle imbalances, and movement patterns. From there, they can tailor a plan that may include:

• Hands-on manual therapy

• Targeted strengthening and stretching

• Postural education

• Lifestyle and work-based advice

Don’t wait until your pain gets worse, early intervention means quicker recovery and less disruption to your life.

Final Thoughts

Back pain can feel overwhelming, but with the right support and exercises, it’s possible to get back to doing what you love pain-free. These five physio-approved movements are a great place to start. They’re gentle, effective, and easy to integrate into your daily routine.

If you’ve tried these exercises and still feel stiff, sore, or unsure talk to a physio. We’re here to help you move better, feel stronger, and stay pain-free. You can find more information on our back and neck pain services here.