Do you ever get that annoying pain in your lower back? It feels like you just want someone to fix it with one good stretch or massage. And no matter what you seem to do, it’s always there. Don’t worry, you’re not alone. Around 4 out of 5 people will experience lower back pain at some stage of their life, and the vast majority is nothing serious and will go away with a little bit of care. It’s usually a sign that we actually need to move more and strengthen our backs. But it can be nerve-wracking and scary.
At MRP Health, we see lower back pain every day in the clinic, and it’s something we’re here to help with. Sometimes just having your Physio tell you that you will be ok and that you don’t have a “bad back,” it’s just sore at the moment, can be enough to get you confident in moving again. We just need to find the right movements and exercises that work for you.
Our expert physiotherapists can prescribe numerous exercises specifically designed to manage lower back pain for the majority of people. Below are just a few. Adding these to your routine, along with physio sessions, can speed up your recovery and help prevent future discomfort. Give them a try, and if the pain continues, book in to see us!
Tips and exercises for lower back pain
Hip Hinge
- Grab a stick, broom handle, or golf club—whatever you have handy.
- Hold it vertically so it’s touching the top of your bum and between your shoulders, and so that you have a comfortable curve at your lower back.
- Using the stick as a guide, hinge through your hips and tilt forward while keeping your posture along the stick, and stand upright again.
- This movement is the foundation for eventually deadlifting with weights to strengthen your back.
- Repeat 10-15 times.
Table Stretch
- Find something stable to hold onto, like a door handle, kitchen sink, banister, or pole.
- Stand about 1 meter away, holding your hands around the object at belly button height.
- Keeping your back as straight as possible, sink into your hips, push your bum out, and feel your hips pushing back.
- You should feel a deep stretch through your hamstrings and lats.
- Hold the stretch and take 5 slow deep breaths in and out right down into your lower rib cage, then slowly stand up. Drop into a gentle roll down and back up, repeating 4-5 times.
Hip Flexor Stretch
- Start by kneeling in a lunge position with your toes curled underneath at the back.
- Align your shoulders, hips, and knees in a straight line—no leaning forward! This setup is key to getting the most out of the stretch.
- Perform a posterior pelvic tilt (tuck under your pelvis), squeeze your bum, and feel a stretch at the front of your hip.
- Breathe deeply and hold for up to 1 minute. Release and relax.
- Repeat 3–4 times throughout the day to feel the relief!
