Pain in the lower back is one of the most common complaints I see in clinic. It is often incredibly painful, seriously restricts movement and affects sleep.

Early diagnosis and treatment gives quicker relief and appropriate rehab can guard against reoccurrence. Unfortunately the longer you have been in pain, and the more episodes you have, the more treatments that are likely to need.

Part of treatment usually includes exercise prescription and may also include treating and mobilising other parts of the body, eg upper back (thoracic), hips etc. If you are one of may patients I will have gone through some of these exercises with you, and you may find the links below useful reminders, but if they increase your pain stop and talk to your osteopath before continuing. If you are in any doubt about the cause of your pain please do not attempt these exercises without having seen an osteopath first.

Beginners lower back pain rehab exercises:

Plank

Back extensions

Superman

Bird-dog

Bridge, Bridge variation

Knee hug and rock

Childs pose

Stretches (Multiple)

Cat/cow or Mountain/valley (as I call it)

Abdominal crunches

Lower back rotations

Upper back rotations

Obliques 10min workout

Switching ‘on’ lazy glute muscles

Glute medius for runers

Lateral band walking for glute medius

Glute rehab exercises with resistance bands

Advanced Gluteal muscle strengthening

I may give you a program similar to this if you are recovering well and are at the stage to strengthen and mobilise your back:

Cat-Cow x 5 repetitions. Adding one extra repetition each day; building up to x15 repetitions.

Bird-dogs x 5 repetitions. Building up to 15 over 15 days. Then go to the next level and bring elbows and knees to touch.

Childs pose. Rest in this position for 5 seconds or longer.

Abdominal crunches x 5. Building up to 15 over 15 days.

Leg raises x 5. Building up to 15 over 15 days.

Back extensions x 5. Building up to 15 over 15 days. Then go to the next level of Superman x 15 repetitions.

Bridge x 5. Building up to 15 over 15 days.

Plank held for as long as you can. Place a clock on the floor and try to stay in the plank for a few seconds longer than you did yesterday.

Childs pose. Rest in this position for 5 seconds or longer.

Supine rotations held for 1min each side. Use a cushion under your knees if needed. This is a mindful stretch, and I will have told you how to use your breath to release your spine from head to tail. Remember to hug your legs into your chest before changing side.