Disclaimer: These exercises are for general educational purposes only and are not a substitute for individual physiotherapy assessment. If you have severe pain, nerve symptoms (numbness, tingling, weakness), or pain following an accident, see a physiotherapist or doctor before commencing any exercise program. © 2026 Better Physiotherapy Bundoora.
The right exercises can make an enormous difference to lower back pain. The key word is "right" — exercises that suit one person's back can worsen another's. Here are evidence-based exercises that are safe for most people with non-specific low back pain, along with guidance on how to approach them.
Important: Direction of Motion Matters
One of the most important concepts in back pain rehabilitation is directional preference — some backs respond better to extension (bending backward), others to flexion (bending forward), and many benefit from movement in all directions. A physiotherapist will assess your directional preference and prescribe accordingly.
Safe Exercises for Most Low Back Pain
1. Knee-to-Chest Stretch
Lying on your back, gently pull one knee toward your chest and hold for 20–30 seconds. Repeat 2–3 times each side. This gently stretches the lumbar muscles and is well-tolerated by most back pain presentations.
2. Cat-Cow (Quadruped Mobility)
On hands and knees, slowly arch your back upward (cat) then sag it downward (cow). Move slowly and rhythmically through a comfortable range. 10 repetitions, 1–2 sets. Excellent for restoring lumbar movement in the morning.
3. Pelvic Tilts (Lying)
Lying on your back with knees bent, gently flatten your lower back against the floor by tightening your abdominals, hold 5 seconds, then release. 10 repetitions. Activates the deep core muscles without loading the spine.
4. Walking
The single most evidence-based activity for most back pain. Start at whatever distance is comfortable (even 5 minutes) and increase progressively each day. Flat surface, comfortable pace.
5. Glute Bridge
Lying on your back with knees bent, press through your heels to lift your hips off the floor until your body forms a straight line from shoulders to knees. Hold 5 seconds, lower slowly. 10 repetitions. Strengthens gluteals and hamstrings — important stabilisers of the lumbar spine.
Exercises to Avoid in Acute Back Pain
- Sit-ups and crunches (high lumbar flexion load)
- Double leg lifts from lying
- Heavy deadlifts before the acute phase resolves
- Any exercise that significantly worsens your pain
When to See a Physiotherapist
Home exercises are most effective when paired with physiotherapy assessment. If your pain is severe, includes leg symptoms, or isn't improving within 2 weeks, book an appointment. We prescribe individualised exercises based on your specific presentation. Call (03) 9467 6900 or book online.
Frequently Asked Questions
Is walking good for lower back pain?
Yes. Walking is one of the most evidence-supported activities for low back pain. It provides gentle spinal loading, improves blood flow to spinal discs, reduces pain sensitivity, and improves mood and sleep — all of which contribute to back pain recovery. Start with 10–15 minutes and gradually increase as tolerated. A flat, smooth surface is best initially.
Should I do McKenzie extension or Williams flexion exercises?
It depends on your pain pattern. Extension exercises (McKenzie press-ups) are most beneficial when pain centralises (moves from the leg toward the back) with backward bending. Flexion exercises suit those whose pain improves with forward bending. A physiotherapist will assess your directional preference and prescribe accordingly — doing the wrong type can temporarily worsen symptoms.
Is it safe to exercise when I have back pain?
In most cases, yes. The evidence strongly supports staying active with back pain rather than resting. Avoid exercises that sharply worsen your pain, but gentle walking, swimming, and specific back exercises are generally safe and beneficial. If in doubt, see a physiotherapist before starting a home program.
How often should I do back exercises?
Most back pain rehabilitation programs recommend daily exercise — particularly in the acute and subacute phases. Short sessions (10–20 minutes) done daily are more effective than longer sessions done infrequently. Consistency over time is the most important factor in back pain recovery.
Ashley Haleel
Physiotherapist & Owner — Better Physiotherapy Bundoora