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Exercises to Ease Back Pain

28th December 2012

5 Simple exercises to ease lower back stiffness


Do you suffer from lower back stiffness?

Ever wondered how to ease it?

Is your lower back stiffness causing you pain or stiffness?


The following exercises have been designed to help reduce back stiffness by increasing lumbar spine movement in all planes of functional movement. Follow the 5 simple exercises below to a more flexible and pain free lower back.  If the problem persists or gets worse you may benefit from a physiotherapy review to assess the cause of the problem.


Lower Back Exercises


Rotation in Lying 

Lie on your back, knees bent, feet flat and together. Gently take both knees from side to side as far as possible pain-free. Repeat 10 – 20 times.

Prone on Elbows 

Begin lying on your stomach, then gently prop yourself up onto your forearms, keeping your back relaxed. Hold for 2 seconds, then slowly lower yourself down flat. Repeat 10 times provided the exercise is pain-free.

Knees to Chest 

Lie on your back, knees bent. Take both knees towards your chest using your hands until you feel a mild to moderate stretch, pain-free. Hold for 5 seconds and repeat 10 times.

Side Flexion in Standing 

Begin standing tall, back straight, hands by your sides. Gently lean to one side, sliding your hand down the outside of your thigh as far as possible pain-free. Repeat 10 times to each side.


Cat Stretch 

Begin this exercise on your hands and knees, with your hands in front of you above the level of the head. Gently take your weight back towards your heels, lowering your chest until you feel a stretch. Hold for 5 seconds and repeat 10 times at a mild to moderate stretch provided the exercise is pain free.


Generally, they should be performed 3 times daily provided they do not cause or increase pain.


Another great training tip from Doncaster`s leading physiotherapist practice!


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