Exercises for Chronic Lower Back Pain

The Best Exercises for Chronic Lower Back Pain: A Physiotherapist’s Guide

If you’ve been living with persistent discomfort, you’ve likely wondered, “What exercises are best for chronic lower back pain?” While it might feel natural to rest when your back hurts, movement is actually one of the most effective “medicines” for long-term relief.

At our Oshawa physiotherapy clinic, we focus on restoring mobility and building strength to support your spine. Here are the top evidence-based exercises to help you manage and reduce chronic back pain at home.

1. Pelvic Tilts: The Foundation of Spine Health

Pelvic tilts are often the first step in rehabilitation. This subtle movement helps “wake up” the deep abdominal muscles and restores gentle motion to the lower spine without causing strain.

How to do it: Lie on your back with knees bent and feet flat. Gently flatten your lower back against the floor by tightening your stomach muscles. Hold for 5 seconds, then relax. (References : Harvard Health Publishing)
Repetitions: 10–15 times.

2. Bird-Dog: Core Stability and Balance

This exercise is a powerhouse for spinal stability. It targets the muscles that run along your spine (erector spinae) and your core, teaching your body how to maintain a neutral spine while moving your limbs.

How to do it: Start on all fours. Simultaneously reach your right arm forward and kick your left leg back. Keep your back flat—don’t let your hips tilt.
Repetitions: 5–8 reps per side.

3. Glute Bridges: Supporting the Lower Back

Your glutes (buttock muscles) are the primary supporters of your lower back. When they are weak, the back takes on too much load. Bridges are the perfect way to strengthen these muscles safely.

How to do it: Lie on your back, knees bent, feet hip-width apart. Squeeze your glutes and lift your hips toward the ceiling until your body forms a straight line from knees to shoulders.
Repetitions: 2 sets of 10.

4. Cat-Cow Stretch: Improving Flexibility

For chronic pain, maintaining flexibility is key. The Cat-Cow stretch helps mobilize the entire spine and can relieve that “stiff” feeling after a long day of sitting.

How to do it: On your hands and knees, inhale as you drop your belly and look up (Cow). Exhale as you arch your back toward the ceiling and tuck your chin (Cat).
Repetitions: 10 cycles.

5. Knee-to-Chest Stretches: Instant Decompression

This is a fantastic way to decompress the lower spine and stretch the lower back muscles after a flare-up.

How to do it: Lie on your back. Pull one knee up to your chest and hold it with both hands for 20 seconds. Repeat with the other leg.
Repetitions: 3 times per side.

Frequently Asked Questions (FAQ)

Is walking good for chronic lower back pain?

Yes! Walking is a low-impact aerobic exercise that increases blood flow to the spinal structures and helps maintain mobility. Aim for 20–30 minutes of brisk walking most days.

Should I stop exercising if my back hurts?

If you feel sharp, stabbing pain or radiating numbness, stop and consult a professional. However, mild “therapeutic” discomfort is normal when starting a new routine. The goal is to move within a comfortable range.

Can I do these exercises every day?

Most of these gentle mobility and stability exercises can be done daily. However, if you are doing more intense strengthening, it is beneficial to give your muscles a day of rest in between.

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Don’t let chronic pain dictate your lifestyle. Whether you are dealing with a sports injury, recovering from a car accident, or looking for long-term solutions for back pain, our expert team in Oshawa is here to help.

At Oshawa Physiotherapy, we provide personalized care plans tailored to your specific recovery goals. Take the first step toward a healthier, more mobile you.

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📞 Phone: (905) 720-1881
✉️ Email: info@oshawaphysiotherapy.com

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