5 Simple Exercises to Relieve Lower Back Pain

Peter Holmes
11 hours ago
2 min read

Lower back pain is one of the most common reasons Australians seek help from a chiropractor or health professional. According to the Australian Institute of Health and Welfare, up to 4 in 5 adults experience back pain during their lives. While causes vary, gentle mobility and strengthening exercises can often help ease tension, improve flexibility, and support long-term spinal health.

At Flex Spinal in Glen Iris, we see many patients from Melbourne’s south-eastern suburbs managing ongoing back discomfort. Below are five safe, simple exercises you can try at home. These movements are not a replacement for professional care, but they may help keep your spine more comfortable day to day.

A woman gracefully stretches her lower back, focusing on flexibility and posture.

1. Knee-to-Chest Stretch

Purpose: Relieves tension in the lower back and hips.How to do it:

Lie on your back with knees bent.
Bring one knee up towards your chest, keeping the other foot on the floor.
Hold for 20–30 seconds, then switch sides.👉 Repeat 2–3 times per leg.

Illustration of lady bring their knee to chest, holding for 20-30 seconds and then releasing from Flex Spinal

2. Cat-Cow Stretch

Purpose: Improves spinal mobility and reduces stiffness.How to do it:

Start on hands and knees with your back flat.
Inhale as you arch your back (cow position).
Exhale as you round your spine upwards (cat position).👉 Repeat 10–12 times slowly.

graphic of lady on all fours doing a cat cow stretch and holding repeating for 10 times from Flex Spinal

3. Pelvic Tilts

Purpose: Strengthens core muscles that support the lower spine.How to do it:

Lie on your back with knees bent and feet flat.
Flatten your lower back against the floor by tightening your stomach.
Hold for 5 seconds, then relax.👉 Repeat 10–15 times.

Pelvic Tilt Exercise: Lie on your back with knees bent and feet flat. Gently tilt your pelvis upward, engaging your core. Repeat 10 times to flex and stretch the lower spine.

4. Seated Hamstring Stretch

Purpose: Eases tight hamstrings, which can contribute to lower back strain.How to do it:

Sit on the edge of a chair.
Extend one leg straight out with heel on the ground.
Keep your back straight and lean forward gently.👉 Hold 20–30 seconds each side.

Woman demonstrating a seated hamstring stretch, reaching forward to touch her toes while maintaining a straight back. Hold the position for 20 seconds.

5. Bridge Exercise

Purpose: Builds glute and lower back strength.How to do it:

Lie on your back with knees bent and feet flat.
Tighten your core and slowly lift your hips off the floor.
Hold for 3–5 seconds, then lower down.👉 Repeat 8–10 times.

Perform the bridge exercise by lifting your hips to form a straight line from shoulders to knees. Repeat 10 times for an effective stretch and strengthening routine.

When to Seek Help

If your pain is persistent, worsening, or interfering with daily life, professional assessment is recommended. At Flex Spinal, our chiropractors use evidence-based techniques such as Cox Flexion-Distraction Therapy to relieve lower back pain and restore movement.

👉 Live in Glen Iris, Malvern, or Melbourne’s south-eastern suburbs? Book an appointment with Flex Spinal today and take the next step towards a healthier back.