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Low back pain: physiotherapy exercises

Low back pain is the most common reason people see a physiotherapist. In the vast majority of cases, staying active and doing the right exercises is the most effective treatment.

The exercises below combine pelvic and lumbar spine mobility, motor control, core stability and progressive strengthening of the trunk and hip muscles.

Stages of rehab

  1. Painful phase: gentle movement and breathing to stay mobile without making the pain worse.
  2. Recovery phase: motor control and core stability work to stabilise the spine.
  3. Strengthening phase: progressive strengthening of the trunk, glutes and legs, then a return to normal activities.

Recommended exercises

Active lumbar extension against a wallActive lumbar extension against a wall, 3 sets, 8 repetitions, slow and controlled movement Active Lumbar Flexion Mobilization Against a WallActive lumbar flexion mobilization against a wall, 3 sets, 8 repetitions Child's Pose on SwissBallChild's pose on SwissBall, 3 sets, hold for 30 seconds Dead Bug for Lumbar Motor ControlDead bug, 3 sets, 10 repetitions per side Lumbar extension lying on the stomachLumbar extension lying on the stomach, 3 sets, 8 repetitions, hold 2 seconds at the top Lumbar Extension on the FloorLumbar extension on the floor, 3 sets, 10 repetitions, slow movement Lumbar Flexion in Supine PositionLumbar flexion in supine position, 3 sets, 10 repetitions, slow and controlled movement Lumbar Flexion on SwissBallLumbar flexion on SwissBall, 3 sets, 8 repetitions, slow and controlled movement Lumbar Flexion Rolling Mobilization in Butterfly Sitting on SwissBallLumbar flexion rolling mobilization in butterfly position, 3 sets, 8 repetitions, seated on SwissBall Lumbar Flexion with Arm Swing in StandingLumbar flexion with arm swinging, standing, 3 sets, 8 repetitions Lumbar Flexion/Extension Mobilization on SwissBallLumbar flexion/extension mobilization on SwissBall, 3 sets, 8 repetitions Lumbar Inclination OpeningLumbar inclination opening, 3 sets, 8 repetitions per side, slow and controlled movement

See all back exercises →

Practical tips

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Frequently asked questions

What exercises help low back pain?

Start with gentle mobility exercises (pelvic tilts, cat-cow), then add core stability and glute strengthening. Your physio adapts the progression to your pain.

How long does low back pain last?

Acute low back pain usually improves within a few days to a few weeks. Beyond 3 months it is called chronic low back pain, and regular exercise remains the first-line treatment.

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.