The Best Exercises Physiotherapists Recommend for Lower Back Pain
- blogdude6
- 1 day ago
- 4 min read
Lower back pain is one of the most common reasons people seek medical help or miss work. Whether it’s due to poor posture, prolonged sitting, a sedentary lifestyle, or injury, back pain can severely limit your ability to enjoy daily life. The good news? With the right approach—especially one guided by a trained physiotherapist—you can often relieve and prevent lower back pain through targeted exercises.
If you're searching for “Physiotherapy Near Me London Bridge SE1”, you’re likely already aware of how frustrating and limiting back pain can be. Thankfully, the team at One Body LDN Physio SE1 | London Bridge Physiotherapy Expert | Physiotherapists specialize in evidence-based care for lower back pain. In this article, we’ll break down the most effective physiotherapist-approved exercises to support your recovery and long-term spine health.
Why Exercise Helps Lower Back Pain
Before we dive into the exercises, let’s understand why movement is so crucial for back pain.
Many people assume rest is the best medicine for pain, but extended inactivity can actually make the problem worse. The spine is designed to move, and when we don’t move enough, supporting muscles weaken, joints stiffen, and pain intensifies.
Physiotherapists use exercises to:
Strengthen core and spinal stabilizers
Improve flexibility and posture
Relieve pressure on spinal discs and nerves
Promote healing and circulation
Prevent future injuries
Now, let’s look at some of the best exercises physiotherapists recommend—many of which are staples at One Body LDN Physio SE1 in South East London UK.
1. Pelvic Tilts
Why it helps: This simple but powerful exercise activates the lower abdominal muscles and promotes spinal mobility.
How to do it:
Lie on your back with knees bent and feet flat on the floor.
Tighten your core and flatten your back against the floor by gently tilting your pelvis upward.
Hold for 5–10 seconds, then relax.
Repeat 10–15 times.
Tip from London Bridge Physiotherapy Expert: Do this daily to re-engage deep core muscles that support your lumbar spine.
2. Cat-Cow Stretch
Why it helps: A gentle mobilization exercise that stretches both the back and abdominal muscles.
How to do it:
Start on all fours, with hands under shoulders and knees under hips.
Inhale as you arch your back (cow position), lifting your head and tailbone.
Exhale as you round your back (cat position), tucking your chin and pelvis.
Repeat slowly for 10–15 reps.
Recommended by Physiotherapists for improving spinal flexibility and reducing stiffness.
3. Child’s Pose
Why it helps: A restorative yoga stretch that elongates the spine and releases lower back tension.
How to do it:
Start on your hands and knees.
Sit your hips back toward your heels while reaching your arms forward.
Let your forehead rest on the floor.
Breathe deeply and hold for 20–30 seconds. Repeat 2–3 times.
At One Body LDN Physio SE1, this pose is often used to complement manual therapy and calm the nervous system.
4. Bird Dog
Why it helps: Strengthens the deep spinal muscles, glutes, and core—all vital for back support.
How to do it:
Start on hands and knees.
Extend your right arm forward and left leg back, keeping your back flat.
Hold for 5–10 seconds, then return to start.
Repeat on the other side. Perform 10 reps per side.
A go-to move for Physiotherapy Near Me London Bridge SE1 clients recovering from strain or poor posture habits.
5. Bridge Exercise
Why it helps: Targets the glutes and lower back while also opening tight hip flexors.
How to do it:
Lie on your back with knees bent, feet flat on the floor.
Squeeze your glutes and lift your hips off the floor.
Hold for 5–10 seconds, then lower slowly.
Repeat 10–15 times.
London Bridge Physiotherapy Expert Tip: Add resistance bands for added challenge once pain subsides.
6. Knee-to-Chest Stretch
Why it helps: Gently stretches the lower back and hips to reduce tightness.
How to do it:
Lie on your back with both legs extended.
Pull one knee toward your chest, holding behind the thigh.
Hold for 20–30 seconds, then switch legs.
Repeat 2–3 times per side.
This is often included in personalized rehab plans at One Body LDN Physio SE1 | South East London UK for its gentle effectiveness.
7. Core Stabilization with Dead Bug
Why it helps: Trains the abdominal muscles to stabilize the spine without stressing it.
How to do it:
Lie on your back with arms straight up and knees bent at 90 degrees.
Slowly lower one arm and the opposite leg while keeping your core engaged.
Return to the start and repeat on the other side.
Perform 8–10 reps per side.
Highly recommended by Physiotherapists for long-term spine health.
When to See a Physiotherapist
While these exercises can be effective, it’s important to get an accurate diagnosis and custom plan—especially if you’re experiencing:
Numbness or tingling down the leg
Pain that worsens with movement
Difficulty standing or walking
History of spinal injury or disc issues
That’s where the team at One Body LDN Physio SE1 | London Bridge Physiotherapy Expert | Physiotherapists come in. With a clinic conveniently located in South East London UK, they specialize in treating back pain with a combination of hands-on therapy, exercise rehab, and long-term prevention strategies.
Why Choose One Body LDN Physio SE1?
Here’s why clients consistently rate this clinic among the top in London Bridge SE1:
Expertise: All therapists are HCPC-registered and trained in the latest techniques.
Tailored Care: No cookie-cutter programs—each treatment plan is specific to your body and lifestyle.
Convenience: Close to London Bridge Station, making it easy to fit into your routine.
Holistic Approach: Combining physiotherapy, massage therapy, movement coaching, and more.
Whether you're new to physiotherapy or looking for advanced support, Physiotherapy Near Me London Bridge SE1 has never been more accessible or more effective.
Final Thoughts
Lower back pain doesn’t have to be a life sentence. With the right guidance, movement, and care, you can build a stronger, pain-free back and return to the activities you love.
These physiotherapist-recommended exercises are a powerful starting point, but for long-term relief and proper technique, working with professionals like those at One Body LDN Physio SE1 | London Bridge Physiotherapy Expert | Physiotherapists | Physiotherapy Near Me London Bridge SE1 | South East London UK can make all the difference.
Ready to take control of your back health? Book a consultation today and start your recovery with confidence.
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