Best Exercises for Lower Back Pain Relief: Move Better, Hurt Less
Best Exercises for Lower Back Pain Relief: Move Better, Hurt Less
✅ Best Exercises for Lower Back Pain Relief: Move Better, Hurt Less
Struggling with lower back pain? You’re not alone — and you’re not doomed to live with it. The right exercises, done the right way, can help you feel better fast and stay pain-free.
Gentle core activation
Mobility for hips & spine
Glute strengthening to reduce back strain
Posture correction to fix the root cause
️ Tailored programs by Scott Bryant, London’s lower back rehab expert
Whether you’re desk-bound, stressed, or just stiff, Scott’s holistic approach targets the real reasons your back is acting up.
Lower back pain doesn’t care if you’re a gym newbie, a seasoned desk warrior, or a Battersea dog walker with perfect posture—it shows up uninvited and overstays its welcome.
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But here’s the good news: the right exercises can make a world of difference. Whether your back pain is mild, chronic, or simply mysterious, strengthening and mobilising the right muscles can reduce discomfort, improve posture, and help you feel like your best self again.
Let’s dive into the best lower back pain exercises that are safe, effective, and easy to do—no chiropractor required.
Why Exercise Helps Lower Back Pain
Your lower back is a crossroads for movement. When muscles like your core, glutes, and hip flexors are weak or tight, your spine takes the heat.
✅ Exercise helps by:
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Improving mobility and flexibility
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Activating stabilising muscles
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Reducing muscle stiffness
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Enhancing blood flow for healing
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Correcting postural imbalances
Top 10 Exercises for Lower Back Pain Relief
Note: Always consult a professional if you’re experiencing sharp pain, numbness, or symptoms that persist.
1. Cat-Cow Stretch
A gentle spine mobiliser that also opens up the hips and shoulders.
How to do it:
Start on all fours. Inhale as you arch your back (cow), exhale as you round it (cat).
Reps: 10–12 slow, controlled reps
2. Child’s Pose
This yoga classic is like a warm hug for your spine.
How to do it:
Knees wide, arms extended, forehead on the mat. Breathe deeply.
Hold: 30–60 seconds
3. Pelvic Tilts
Strengthens your lower abdominal muscles and encourages spinal control.
How to do it:
Lie on your back with knees bent. Flatten your lower back against the floor, then release.
Reps: 10–15 slow reps
4. Glute Bridges
A weak bum equals an overworked back. These will wake your glutes right up.
How to do it:
Feet hip-width apart, drive hips up, squeeze glutes, then lower.
Reps: 12–15
5. Bird-Dog
Core stability 101.
How to do it:
On all fours, extend opposite arm and leg. Keep your hips level.
Reps: 8–10 per side
6. Knees-to-Chest Stretch
Loosens the lower back and helps relieve pressure on the spine.
How to do it:
Lie down, pull one or both knees toward your chest.
Hold: 20–30 seconds each side
7. Dead Bug
It’s silly-looking but incredibly effective for core and lumbar control.
How to do it:
Lie on your back, arms and knees in the air. Slowly extend opposite arm and leg without letting your lower back arch.
Reps: 8–10 per side
8. Hip Flexor Stretch
Tight hip flexors are a top culprit for back pain.
How to do it:
Lunge position, push hips forward, stretch through the front of the hip.
Hold: 30 seconds each side
9. Wall Angels
Great for posture and thoracic mobility—important if you sit a lot.
How to do it:
Back to a wall, arms in “goalpost” shape, raise and lower while keeping contact with the wall.
Reps: 10–12
10. Foam Rolling (Bonus Tool)
Target tight glutes, hamstrings, and lower back muscles to release tension.
Pro Tips from a Battersea Personal Trainer
✔️ Consistency over intensity – You don’t need to sweat buckets to feel better. Just move regularly.
✔️ Form is everything – Bad form can turn good exercises into bad decisions.
✔️ Don’t forget strength training – Core and glute strength are key to long-term back health.
✔️ Know when to rest – If it hurts, stop. Pain is your body waving a red flag.
Ready for Tailored Support?
If you’re tired of Googling “lower back exercises” and hoping for the best, it’s time for a personalised approach. I offer 1-to-1 personal training in Battersea that focuses on pain relief, posture correction, and long-term strength—designed around your body, your lifestyle, and your goals.
Local to Battersea? Book a back pain assessment with me and let’s build a plan that works.
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