The safest physio exercises for lower back pain

Updated February 3, 2026

Are you suffering from lower back pain?

Back pain is common.

The British Chiropractic Association has found, nearly 73% of Brits are suffering with back pain on a daily basis.

And according to the NHS, more than 80% of us will suffer from back pain at some point in our lives.

Back pain is not usually serious and most people will recover within 6-8 weeks.

But it’s important to be aware of any red flags.

Back pain red flags

You should seek urgent medical attention for your back pain if:

• It’s the result of a trauma or injury
• Your symptoms are severe or getting worse
• You’re experiencing progressive weakness or numbness
• You’re noticing bladder or bowel changes
• You have unexplained weight loss.

Back pain needs a proper diagnosis

Back pain isn’t just a general condition. It will have different causes — sometimes a number of causes — and these will be specific to you.

Contributing factors may include:

• Prolonged sitting or sedentary lifestyle
• Doing too much too quickly
• Muscle shrinkage and weakening
• Reduced spinal or hip mobility
• Disc irritation (usually settles with the right guidance)
• Stress, fear of movement, and previous pain experiences.

Getting a proper diagnosis will help to determine what treatment and advice you need and help prevent a recurrence in the future.

Who can diagnose back pain?

Back pain needs a more specialised approach, so it’s usually advisable to go straight to a physiotherapist.

Your physiotherapist will be able to diagnose your back pain and create a personalised plan, comprising the treatment, exercises, and actions you need to take for your specific back pain.

You can get a private physiotherapy appointment without a GP referral.

The safest physio exercises for lower back pain

You’ve probably found this article because you’ve been searching for physio exercises for lower back you can do yourself.

IMPORTANT

Before we get onto the exercises, we need to point out that seeing a physiotherapist at a dedicated clinic is always better than trying to manage your back pain at home.

A physiotherapist will diagnose your back pain and give you personalised exercises for your specific issue. They will also go through the exercises with you to check your form and make sure you’re doing them correctly.

Until you know what’s causing your back pain, you won’t know which exercises will be safe for you to do, so it’s important to be cautious.

Our physiotherapists have suggested the following four exercises as safe starter exercises. They’re general, low-load movements that are unlikely to cause any harm and could help to get you moving before you get a proper diagnosis.

Exercise 1: Pelvic tilts

Pelvic tilts use a gentle spinal movement to reduce stiffness and improve awareness/control.

How to do pelvic tilts:

• Lie on your back with your knees bent and your feet flat on the floor
• Stretch your arms out to the sides with your palms facing down
• Tighten and contract the muscles in your abdomen and buttocks, so you’re pushing your lower back flat against the mat
• Your pelvis should tilt forward and back during the movement
• Repeat this stretch 10-15 times, once or twice daily.

Exercise 2: Knee to chest stretch

This exercise can be done with one knee or both knees together. It helps relieve tension and stiffness in the lower back and glutes.

How to do a knee to chest stretch:

1. Lie on your back with your knees bent and your feet flat on the floor
2. Grab the backs of your thigh(s) and pull your knee(s) towards your chest
3. Hold this stretch for 5-10 seconds, then relax your leg(s) with your knees pointing up
4. Repeat the stretch 5-10 times.

Exercise 3: Cat-cow stretch

This exercise encourages spinal mobility and is great if your back is stiff from prolonged sitting.

How to do a cat-cow stretch:

1. Get into an all-fours position with your knees and the palms of your hands on the floor
2. Exhale as you put your head down and arch your back up towards the ceiling
3. Inhale as you lift your head and drop your navel towards the floor
4. Repeat the stretch, in a slow and controlled way, 8-12 times.

Exercise 4: Glute bridges

This exercise involves gentle strengthening of glutes and posterior chain to support the lower back.

How to do glute bridges:

1. Lie on your back with your knees bent, your feet flat on the floor, and your arms parallel to your body
2. Push down with your feet — not just your heels — and push your bottom up with your hips, keeping your shoulders back and your stomach tight
3. Relax the stretch by returning to your original position
4. Aim for 2-3 sets of 8-12 reps and focus on control rather than height.

General advice for lower back pain

If you have lower back pain, our physiotherapists recommend staying active and avoiding prolonged rest.

Feeling pain doesn’t always mean you’re doing damage and being afraid to move can actually slow your progress.

There is no “perfect posture” if you have back pain. You should aim to keep moving and change positions regularly.

A gradual return to activity is better than doing things suddenly and all at once.

Sleep and stress can significantly influence back pain. It’s important to make sure you’re getting quality sleep and avoiding stress wherever possible.

Book physiotherapy at Hatt Clinic

If you’re suffering with lower back pain, making an appointment with one of our physiotherapists is the best thing you can do for a faster and more lasting recovery.

You’ll get a proper diagnosis and a personalised plan for your recovery. Depending on your specific needs, this may include rehabilitation and 1-2-1 care.

You can book an appointment online by visiting our online booking page and selecting initial physiotherapy from the menu.

Alternatively, you can email us at: enquiries@hattclinic.co.uk

Or call your nearest clinic:

Devizes: 01380 730473

Frome: 01672 516580

Marlborough: 01373 452604