Lower back pain is one of the most common reasons people visit our clinic, and for many people, gentle, consistent movement is one of the best things you can do for it — alongside proper assessment and guidance.
Why movement helps
Prolonged rest can actually make stiffness worse. Gentle, controlled movement keeps the muscles around your spine active, improves blood flow to healing tissue, and helps maintain flexibility while your back settles.
Five gentle movements worth trying
- Knee-to-chest stretch — lying on your back, gently pull one knee towards your chest and hold briefly, then switch sides.
- Pelvic tilts — lying with knees bent, gently flatten your lower back against the floor and release.
- Cat-cow stretch — on hands and knees, slowly alternate between arching and rounding your back.
- Bird-dog — on hands and knees, gently extend one arm and the opposite leg, keeping your back steady.
- Gentle walking — short, regular walks keep the whole body moving without loading the spine heavily.
When to stop and get checked
Ease off and speak to a physiotherapist if a movement sharply increases your pain, if pain spreads down a leg, or if you notice numbness, tingling, or weakness. These can be signs that need a proper assessment rather than a home exercise routine.
Every patient is different. If you’d like advice matched to your own situation, book an appointment or message us on WhatsApp and we’ll help you find the right starting point.