5 Exercises to Help with Lower Back Pain

Hoppers Crossing Sports & Spinal

Lower back pain is one of the most common complaints we see at Hoppers Crossing Sports & Spinal. Whether it’s caused by long hours sitting, lifting, մարզ training, or poor posture, the right exercises can play a crucial role in reducing pain and preventing recurrence.

If you’re based in Hoppers Crossing, Point Cook, Werribee, or Altona Meadows, our osteopaths can guide you through safe, effective exercises tailored to your condition. Below are five of our most recommended movements for improving lower back health.

Why Exercise Matters for Lower Back Pain

When prescribed correctly, exercise helps to:

• Improve core stability
• Reduce muscle tension
• Increase mobility
• Support spinal structures
• Prevent future flare-ups

It’s important that exercises are pain-free and progressive, especially if your symptoms are acute.

1. Pelvic Tilts

A gentle starting exercise that helps activate the deep core muscles and improve spinal control.

How to do it:

• Lie on your back with knees bent
• Gently tilt your pelvis to flatten your lower back into the floor
• Hold for 5 seconds, then relax
• Repeat 10–15 times

Benefits:
Improves awareness and control of your lower back and core.

2. Cat-Cow Stretch

This movement improves mobility through the spine and reduces stiffness.

How to do it:

• Start on hands and knees
• Arch your back upwards (cat position)
• Then slowly drop your belly and lift your chest (cow position)
• Move slowly between positions for 10–15 reps

Benefits:
Encourages gentle spinal movement and relieves tension.

3. Glute Bridges

Strong glutes reduce the load placed on your lower back.

How to do it:

• Lie on your back with knees bent and feet flat
• Push through your heels to lift your hips
• Squeeze your glutes at the top
• Hold for 3–5 seconds, then lower
• Repeat 10–12 reps

Benefits:
Improves hip strength and supports the lower back.

4. Bird Dog

A key stability exercise that targets the deep core and spinal control.

How to do it:

• Start on hands and knees
• Extend one arm and the opposite leg
• Keep your hips level and core engaged
• Hold for 5–10 seconds
• Alternate sides for 8–10 reps

Benefits:
Enhances balance, coordination, and spinal stability.

5. Child’s Pose Stretch

A gentle stretch to relieve tension in the lower back and hips.

How to do it:

• Sit back onto your heels with arms extended forward
• Lower your chest toward the floor
• Hold for 20–30 seconds and breathe deeply

Benefits:
Reduces tightness and promotes relaxation in the lower back.

Important Tips Before You Start

• Stop any exercise that causes sharp or worsening pain
• Start slowly and build up gradually
• Stay consistent—small daily efforts make a big difference
• Seek guidance if you’re unsure about technique

How an Osteopath Can Help

While these exercises are highly effective, lower back pain is often influenced by multiple factors including posture, movement patterns, and lifestyle habits.

At Hoppers Crossing Sports & Spinal, our osteopaths:

• Assess the root cause of your pain
• Provide hands-on treatment to relieve symptoms
• Design personalised exercise programs
• Help prevent long-term recurrence

Supporting Our Local Community

We proudly help patients from:

• Hoppers Crossing
• Point Cook
• Werribee
• Altona Meadows
• Tarneit
• Williams Landing

If you’re experiencing ongoing lower back pain, early treatment can make all the difference.

Book an Appointment Today

Don’t let lower back pain hold you back from living your life.

If you’re in Point Cook, Werribee, Altona Meadows, Tarneit, or Hoppers Crossing, our team at Hoppers Crossing Sports & Spinal is here to help you move better and feel better.