May 7, 2025
Say Goodbye to Low Back Pain: Our Top 5 Moves for Relief and Strength
Welcome to "Movement Matters," Your Guide to Wellness!
Written by Dr. Rachael Macgregor DPT, DMT, FAAOMPT
Low back pain is one of the most common reasons people visit physical therapists—and the good news is, movement can help. When done correctly, specific exercises and stretches can reduce discomfort, improve mobility, and strengthen your core to prevent future pain.
Pelvic Tilt
Gently strengthen and mobilize the core and lumbar spine, helping to relieve pain and improve posture and control.
Setup
Begin by lying on your back with your knees bent and feet resting on the floor.
Movement
Slowly bend your low back and tilt your pelvis backward into the floor, then return to the starting position and repeat.
Tip
Make sure to only move your pelvis and low back and keep the rest of your body relaxed.
Lower Trunk Rotation
Gently increases rotational flexibility in the lumbar spine and surrounding muscles, which helps reduce stiffness and restore normal motion.
Setup
Begin lying on your back with your feet flat on the floor and your arms straight out to your sides.
Movement
Lower your knees to one side, return to center, and repeat on the other side.
Tip
Make sure to activate your core muscles and keep both of your shoulders in contact with the ground throughout the exercise.
Seated Piriformis Stretch
Relieve pain and tension that may be caused by tightness in the piriformis muscle, which can indirectly affect the lower back and sciatic nerve.
Setup
Begin sitting upright in a chair. Cross one leg over the other so that your ankle is resting on top of your opposite thigh.
Movement
Gently pull your bent knee across your body toward your opposite shoulder. You should feel a stretch through the back of your hip and buttocks.
Tip
Try to not to arch your back or lean to one side as you stretch.
Images sourced from medbridge education