A practical guide to help reduce pain, improve mobility, and support a healthier spine.
Did you know? Around 15.7% of Australians report having back problems, including lower back pain, making it one of the most common chronic conditions. With more and more people being sedentary for extended periods, it is one of the most common issues we treat. The good news is that simple movements done consistently can strengthen your core, reduce strain on the spine, and support long‑term recovery.
Types of Lower Back Pain
Understanding the ‘type’ of back pain you have can help you better address it and communicate with your health care provider.
1. Non‑specific (or “mechanical”) lower back pain
The most common type arises without a clearly identifiable cause.
2. Radicular or nerve‑root pain (for example, sciatic pain)
Occurs when a nerve leaving the spine is irritated or compressed.
3. Chronic or persistent lower back pain
Pain lasting more than 12 weeks may require a more comprehensive approach.
It is important to remember that persistent pain can be a sign of more serious conditions. This is why we recommend that if pain persists, it is important to see a health care practitioner.
Why you should not wait and hope it goes away
Many people assume back pain will resolve on its own. The truth is:
• Pain that is ignored can become chronic or more difficult to treat
• Muscles can weaken and stiffen, making recovery longer
• Small issues may progress into nerve involvement or other complications
- It can be a sign of more serious conditions
Early assessment and targeted exercises help you recover faster and reduce the risk of long‑term problems.
Below are four of our favourite exercises you can start today.
1. Dead Bug
Targets your deep core muscles, which help stabilise your lower back.
How to do it:
• Lie on your back with arms straight up toward the ceiling
• Knees bent at 90 degrees above your hips
• Slowly lower your right arm and left leg toward the floor
• Return to the starting position and switch sides
• Keep your lower back gently pressed into the floor
Reps: 10 each side, 2 to 3 sets
2. Psoas Stretch
Loosens tight hip flexors that can pull on the lower spine.
How to do it:
• Kneel on one knee with the other foot forward
• Gently shift your weight forward until you feel a stretch at the front of your hip
• Keep your chest tall and pelvis neutral
• Hold and breathe comfortably
Hold: 20 to 30 seconds each side, repeat 2 to 3 times
3. Glute Bridge
Activates the glutes so your lower back does not take over during movement.
How to do it:
• Lie on your back with knees bent and feet flat
• Press your heels into the ground and lift your hips
• Squeeze your glutes at the top
• Lower slowly with control
Reps: 12 to 15, 2 to 3 sets
4. Windscreen Wipers
Improves mobility in the hips and lower back.
How to do it:
• Sit or lie on your back with knees bent and feet hip distance apart
• Let both knees slowly fall to one side
• Return to the centre and rotate to the opposite side
• Keep movement controlled within a comfortable range
Reps: 10 each side, 2 sets
Helpful Tips
- Move slowly and with control
• Stop immediately if you experience sharp pain, tingling, numbness,l
• Consistency is key – doing a little each day creates long‑term change
• Exercise is most effective when paired with personalised care based on your specific type of pain
• Early action reduces the risk of chronic pain or complications
Want help managing your back pain?
These exercises are a great start but are very generic in nature. A personalized program gives the best results. Our team supports you with hands‑on treatment, tailored rehabilitation and lifestyle advice to relieve pain and keep you moving well.
Call us or Book Online
Your journey to feeling better starts here.
