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I’ve got lower back pain – what can I do?

Jan 18, 2018

Man with back pain - lower back pain effect 40, 50 and 60 years olds who go to the gym

Lower Back Pain

Lower back pain is reported by 80% of people at some time in their life but a lot of people just live with the pain. People suffering from lower back pain are those with jobs that involve driving, builders, golfers to name a few!

Back pain can have many root causes, not least poor posture that causes (an imbalance and stiffness in certain muscles) so I have chosen exercises below that will help mobilise the back and open up the joints to increase flexibility.

Hands on physiotherapy treatments including; massage, mobilisation, manipulation, myofascial release, neural release, combined with stretching and core stability exercises is an effective treatment for lower back pain. We also offer acupuncture which is great for the treatment of lower back pain too.

Here is a testimonial from one of our clients who had lower back pain:

“After various other treatments and over a year of lower back pain i’ve had 3 physio sessions with Paul, followed his advice and have done my exercises and now have no more pain at all! Couldn’t be happier! Thank you Physio-logical!”(Mr.R)

Please be aware of your body and take advice from your GP before exercising or send an email to us for advice and guidance.

Simple Back Exercises

Knee to chest (Lumbar Spine Flexion)

  • Kneel down with your arms stretched out in front and head lowered
  • Sit back onto your heels
  • Hold 30 seconds x 2 x 3 times a day
Knee Rolling (Lumbar Spine Rotation)


  • Lie on your back with your knees bent up and feet flat on the surface.
  • Keep your knees together and roll them steadily from side to side.
  • Repeat ten on each side, three times a day.
  • Hold the last position for a 30 seconds each side
Back Arching (Lumbar Spine Extension)
  • Lie on your front.
  • Push up with your arms and arch your back
  • Repeat ten times, three times a day.
  • Hold the last position for a 30 seconds
Side Bending (Lumbar Spine Side Flexion)
  • Stand with your hands against the sides of your thigh.
  • Slide one hand down the same thigh, bending to that side and avoiding any twisting
  • Repeat ten times, three times a day


If you are suffering from lower back pain then please get in contact with us via, 07835 712306 or book online as we can help you to get rid of your lower back pain today.

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