Best Stretches & Exercises for Lower Back Pain

Whether you’ve been experiencing lower back pain for a few weeks or over a decade, you know just how debilitating that sore, stuck feeling can be. According to Statistics Canada, between 85 and 90% of people suffering from back pain do not know the cause.

If you’re looking for a natural, drug-free way to treat your lower back pain, it may be time to consider consulting your needs with a professional physiotherapist in Newmarket. Physiotherapists are educated in the proper stretching and exercises to treat a variety of bodily ailments and pain, including lower back pain.

If you’re ready to start regularly working your supportive spine muscles to begin treating your lower back pain, start with these best-in-class stretches and exercises.

Pelvic Tilts

Lie down flat on your back on the floor. Keep your knees bent, and put your feet flat on the ground. Start to contract your stomach, rocking your hips back. Hold this position for about 10 seconds, and let go.

Wall Sits

To complete a wall sit, find a sturdy wall free of obstructions. Put your back against the wall, and position your feet about 30 centimeters away from the wall. Slide your back down and maintain a position like that of sitting in an invisible chair. Hold this position for 10-30 seconds, then release.


A bridge is a simple exercise meant to strengthen your lower back and glutes. To start, lie flat on your back and bend your knees to place your feet flat on the ground. Lift your buttocks, clasp your hands together behind your back, and push your hips upwards. You can either hold this position for 10 seconds and repeat 8-10 times, or hold for 60 seconds.

Stretch Your Knees to Your Chest

This one is a simple stretch that targets your glutes and lower back. Lie on your back in the same position as you would begin the bridge exercise. Pull in one knee at a time towards your chest, and hold for 20 seconds. Repeat on the other side.

Knees to Chest with Head Lift

Similar to the last stretch, this stretch works your lower back and mid back. Lie down on the grown on your back, and pull both knees into your chest. At the same time, lift your head towards your knees and find a deep stretch.

Tips for Stretching and Exercising Your Low Back Safely and Effectively

Whether you’re simply stretching or creating an entire exercise routine to target your lower back, it is important to take precautions to do so safely. Wear stretchy, comfortable clothes and shoes, move slowly, and use a yoga mat to ensure your safety while exercising and stretching.

Exercise and stretching when combined with professional treatments can help you address your lower back pain and find freedom of movement once again. Schedule your next appointment with a physiotherapist in Newmarket by contacting Chiro-Med Rehab Centre today.

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