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Back pain is one of the most common complaints adults experience at some point. Whether your pain comes from prolonged sitting, poor posture, or everyday strain, gentle back pain relief exercises can help restore movement and reduce discomfort.
In this blog, you’ll find easy-to-follow exercises with images and video links so you can perform them correctly and safely.
Why Back Pain Relieving Exercises Work
Back pain often stems from tight muscles, weak supporting muscles, or restricted movement patterns. Doing the right exercises:
- Improves flexibility
- Strengthens key muscles (core, glutes, hips)
- Reduces stiffness
- Enhances posture
- Decreases pain over time
These exercises aren’t a quick “fix,” but done regularly, they can make a big difference.
1. Cat-Cow Stretch — Warm Up the Spine
This gentle movement increases mobility in the spine and warms your back before deeper stretches.
How to do it:
- Start on hands and knees (tabletop).
- Inhale, drop belly, lift tailbone and chest (Cow).
- Exhale, arch your back, tuck chin and pelvis (Cat).
- Repeat for 10–15 slow breaths.
📹 Video demo: https://www.youtube.com/watch?v=kqnua4rHVVA
2. Child’s Pose — Release Lower Back and Hips
Child’s pose gently stretches the lower back and hips while calming the nervous system.
How to do it:
- Kneel on the floor, big toes together, knees apart.
- Sit back on your heels and walk hands forward.
- Rest forehead on the floor.
- Breathe deeply for 30–60 seconds.
📹 Video demo: https://www.youtube.com/watch?v=4BOTvaRaDjI
3. Pelvic Tilt — Activate Deep Core Muscles
Pelvic tilts strengthen the abdominal muscles that stabilise the low back.
How to do it:
- Lie on your back with knees bent.
- Gently tilt your pelvis upward, flattening your lower back.
- Hold 3 seconds, then release.
- Repeat 10–15 times.
📹 Video demo: https://www.youtube.com/watch?v=K7gKc38KkVY
4. Glute Bridge — Strengthen the Hips and Low Back
Strong glutes help take strain off the lower back and improve posture.
How to do it:
- Lie on your back, knees bent, feet flat.
- Press into heels, lift hips up.
- Squeeze glutes at the top.
- Lower slowly.
- Repeat 10–12 times.
📹 Video demo: https://www.youtube.com/watch?v=m2Zx-0-0Bbw
5. Knee-to-Chest Stretch — Loosen Tight Back Muscles
This stretch targets tight muscles in the lower back and hips.
How to do it:
- Lie on your back.
- Pull one knee toward your chest.
- Hold 20–30 seconds.
- Switch sides.
- Repeat 2–3 times each side.
📹 Video demo: https://www.youtube.com/watch?v=0vzNu8cLI04
6. Piriformis Stretch — Reduce Hip-Related Back Pain
Tight piriformis muscles can contribute to low back and leg discomfort.
How to do it:
- Lie on your back, knees bent.
- Cross right ankle over left knee.
- Pull left thigh toward chest.
- Hold 20–30 seconds.
- Switch sides.
📹 Video demo: https://www.youtube.com/watch?v=LjJZQBRd_XA
Tips for Safe and Effective Exercise
- Warm up first with light movement like cat-cow.
- Breathe steadily — don’t hold your breath.
- Go slow and avoid sharp pain.
- Repeat daily for best results.
- Modify if needed (use pillows, props, or reduced range).
When to See a Physiotherapist
If pain persists, worsens, or radiates down your leg, seek professional assessment. A physiotherapist can tailor exercises specific to your condition, correct movement patterns, and speed up recovery.
At Narrow Gate Physiotherapy, we assess your posture, movement, and strength to create a personalised plan for long-term relief.
Want Personalised Support?
If back pain is affecting your quality of life, contact us. Our team can help you move better, feel stronger, and get back to your daily activities with confidence.
You can make a booking online or call us on 0478 260 200. For a limited time, we have free discovery sessions where you get assessed by our physiotherapists and given an outline of how we can help you to have full confidence in working with us. We also offer promotions that include discounted initial sessions to incentivise getting started with your rehabilitation journey.