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Exercises to help with lower back pain

According to SafeWork Australia, muscular stress from lifting and handling objects is the most common reason for workplace injuries. However, there are many exercises that can help with and avoid lower back pain.

Exercises to strengthen your core and back

  • Wall sits – Sliding slowly into a sitting position against the wall for 10 seconds.
  • Partial Crunches – Tighten your stomach muscles and raise your shoulders off the floor, hold and lie slowly down.
  • Press-up Back Extensions – Lie on your stomach with your hands under your shoulders. Lift your shoulders off the floor.
  • Bird Dog – Start on your hands and knees and lift one leg up and straighten. Repeat with the opposite leg.
  • Bridging – Lie on your back with your knees bent and lift your hips off the floor.
  • Two-knee Twist – Lie on your back, bend your knees to your chest and twist them side to side.

Exercises to stretch your back

  • Knee to chest – Lie on your back and bend your knee to your chest for 10 to 20 seconds. This will stretch your back.
  • Hamstring stretches – Lie on your back and bend one knee. Loop a towel under the ball of your opposite foot and stretch your leg back.

Exercises which work your whole body

  • Pilates and Yoga – Exercise your core and stretch your back all at once.
  • Low impact aerobic exercises – Swimming, brisk walking and cycling. These exercises work large muscle groups in your body which support your back.
When you have lower back pain you should avoid high impact exercises like jogging, dancing, jumping, toe-touches, sit-ups and leg lifts. However, before you begin any new exercises always consult your doctor for advice.

Written by Shine Lawyers. Last modified: June 23, 2016.

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