Person at physiotherapy appointment to relieve lower back pain

Do you want to know how to relieve back pain quickly so that you can begin to feel as if you were 20 years younger?

Here is a list of the top 13 easiest exercises that you can start to implement in the comfort of your own home, which if done regularly and given time to be effective, will make you feel less stiff, have less pain and start enjoying your life as you did 20 years ago!

1.Knee to chest

Laying on your back, gently pull your knees to your chest, holding for a second, then extending your arms back out straight. Hold for 20 seconds, repeat 5 repetitions, perform 3 times per day.

2.Knee rotation

Gently rotate your lumbar spine from side to side with your feet on the ground. Rotate to each side 10 times. Perform 3 times per day

3. Extensions

Laying on your stomach, gently press up and extend your lower back. Do not hold this, but repeat the movement 10 times, for 3 sets, three times per day

4. Lower back rotation

Tuck one foot behind the other knee, then gently pull your leg across. Hold the stretch for 20 seconds, repeat 5 times each leg, and perform 3 times per day.

5. Cat/Cow

Gently curve and flatten your mid back 20 times.

6. Childs Pose

Reach out in front of you, hold this pose for 30 seconds, repeat 5 times.

7. Foam rolling

Place the foam roller under your mid back, keep your backside on the ground, gently extend your spine backward. Hold for 30 seconds at a time.

8. Pelvic Tilts

Laying on your back, arch your lower back, then flatten it into the ground. Perform this 30 times.

9. Spikey ball on glutes

Use a spikey ball to roll out tight muscles in your buttock. Roll the ball around the fleshy part of your buttock for 30 – 60 seconds at a time.

10. Hip flexor stretches

This will stretch out the front of your hip, hold the stretch for 30 seconds, repeat 5 times each leg.

11. Piriformis stretches

This is a strong stretch for your backside, place your leg across over onto your other thigh, and gently lower your buttock to the ground. Hold for 20 seconds. Repeat each leg 5 times.

12. Thread the needle

Similar position to downward dog, reach your arm through to give your mid-back a stretch. Hold for 30 seconds. Repeat 5 times each side.

13. Hamstring stretches

Position yourself on your back, with a stretch band around your foot, hold for 30 seconds, repeat both legs 5 times.


So there you have it, the top 13 exercises that you can start to implement, every day, which will make a massive impact on your lower back stiffness and pain.

I strongly recommend that you take this list of exercises to your physiotherapist prior to starting a program of stretching to work out which exercises are best for you.

For more information, visit our physiotherapists who specialise in back pain. Book an appointment at Benchmark Physiotherapy today.



Yours in Health


Nick Young

Benchmark Physiotherapy