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7 Essential Recovery Exercises For Lower Back Pain

Joey Lee Chiropractor Consult Sarah

July 26, 2025

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Westside Sports Chiro

Lower back pain affects millions globally, disrupting daily activities and diminishing quality of life. While medical intervention may be necessary in severe cases, many individuals can find significant relief through targeted recovery exercises. These evidence-based movements address common underlying causes of lumbar discomfort, including muscle imbalances, reduced mobility, and poor core stability. Understanding and implementing the right combination of exercises can make the difference between chronic discomfort and sustainable relief. Let's explore seven essential recovery exercises that physios and rehabilitation specialists regularly recommend to their patients for managing and preventing lower back pain.

Gentle Knee To Chest Movements

https://www.youtube.com/watch?v=QbCMXB2AOn4

When experiencing lower back pain, gentle knee-to-chest movements serve as a fundamental recovery exercise that targets muscle tension and promotes flexibility in the lumbar region. This therapeutic movement begins by lying supine with knees bent, focusing on maintaining proper spinal alignment throughout the exercise.

The technique involves systematically bringing one knee to chest at a time, executing controlled, pulsing movements while holding each position briefly for one to two seconds. During the exercise, it's essential to engage the core muscles to protect the spine and maintain stability. Each sequence should last approximately 20 seconds and can be repeated up to five times per session.

For ideal therapeutic benefit, this exercise can be performed up to three times daily, allowing for consistent but gentle stretching of the lower back and hip muscles. The movement should never induce sharp pain; instead, practitioners should focus on maintaining a comfortable range of motion that promotes relief and mobility. By incorporating proper form and controlled breathing, the knee-to-chest exercise effectively addresses lower back discomfort while gradually improving flexibility in the affected areas. Regular practice of this exercise can help reduce dependency on pain medications while promoting natural healing through movement.

Dynamic Spinal Rotations

Dynamic spinal rotations stand out as a vital therapeutic movement for addressing lower back discomfort through controlled, bilateral trunk rotation. This exercise effectively enhances mobility and flexibility in the lumbar region by implementing gentle, systematic movements that target spinal stiffness and restricted motion patterns.

The execution of this exercise requires proper form and mindful progression. Begin by establishing a stable base, positioning the feet at shoulder width, either in a seated or standing position. While maintaining forward-facing hips, initiate a controlled rotation of the upper body alternating from side to side. This methodical movement pattern helps mobilise the spine while respecting its natural range of motion.

For an optimal therapeutic benefit, practitioners should perform 10-15 repetitions of dynamic spinal rotations two to three times daily. It's essential to maintain smooth, controlled movements without incorporating bouncing or forced rotation beyond comfortable limits. This measured approach ensures the exercise remains both safe and effective for improving lower back mobility. When performed consistently with proper technique, dynamic spinal rotations can greatly contribute to reducing lumbar stiffness and alleviating associated discomfort. Regular practice of this exercise complements spinal adjustments to enhance overall nerve function and support the body's natural healing processes.

Modified Cat-Cow Sequences

Modified cat-cow sequences represent a foundational therapeutic exercise that effectively addresses lower back discomfort through controlled spinal flexion and extension movements. This fundamental exercise targets the musculature surrounding the spine while promoting enhanced mobility and core strength, making it particularly beneficial for individuals experiencing lower back pain.

The exercise can be executed in two primary positions: the traditional hands-and-knees stance or a modified seated variation, allowing practitioners to choose based on their comfort and mobility levels. To perform the sequence correctly, practitioners should move deliberately between the arched "cow" position and the rounded "cat" position, maintaining precise control throughout the movement. Research suggests that performing 20 repetitions up to three times daily yields ideal results in reducing lower back pain and improving spinal flexibility.

For maximum therapeutic benefit, practitioners should focus on executing each movement with intentional control, avoiding rapid changes between positions. This methodical approach ensures proper engagement of the core muscles while gradually increasing spinal mobility, ultimately contributing to long-term back health and pain reduction through consistent practice. Similar to other non-invasive approaches, this exercise aligns with chiropractic principles of natural healing without relying on surgery or medication.

Core Stabilisation Exercises

Core stabilisation exercises form the cornerstone of effective lower back rehabilitation, targeting the deep musculature that provides essential spinal support and postural control. These exercises specifically engage the transversus abdominis, multifidus, and internal oblique muscles, which work together to create a natural corset around the spine.

Begin by lying flat on the floor with knees bent and feet planted firmly. The fundamental technique involves drawing in the lower abdomen by gently pulling your belly button toward your spine while maintaining normal breathing patterns. This activation should be held for 5-10 seconds initially, progressing to longer durations as strength improves.

Advanced progression includes maintaining core engagement while performing controlled leg movements. Start with small movements like sliding one heel forward while keeping the lower back pressed against the floor. As stability improves, incorporate more challenging variations such as alternate leg raises or dead bug exercises. The key is maintaining precise form throughout each movement, ensuring the core muscles remain engaged without compensation from surface muscles. Regular practice of these exercises helps develop the endurance and control necessary for long-term spinal health and pain prevention. Combined with soft tissue therapy, these stabilisation exercises form part of a comprehensive approach to treating and preventing lower back issues.

Targeted Hip Flexor Release

Releasing tight hip flexors plays an essential role in alleviating lower back pain, as these muscles directly influence pelvic positioning and lumbar spine mechanics. Through targeted release techniques utilising a foam roller or lacrosse ball, practitioners can effectively address muscular tension that contributes to lower back discomfort.

To perform a hip flexor release, place one end of the foam roller at the front of the hip where the leg meets the pelvis. Gradually lean forward onto the roller, controlling the pressure applied to the muscles. Spend 30-60 seconds rolling slowly over any identified tender spots, particularly focusing on areas of notable tension. This technique should be repeated 2-3 times daily for ideal results.

Following the rolling technique, incorporate a hip flexor stretch in a lunge position. This complementary movement helps maintain the mobility gained through the release work. Hold the stretch for 30 seconds on each side, ensuring proper form throughout the movement. When implemented as part of a thorough recovery programme, consistent hip flexor release work can significantly contribute to reduced lower back pain and improved functional movement patterns. For optimal results, combining this technique with myofascial release treatments can accelerate the healing process and enhance overall mobility.

Progressive Bum Strengthening Work

Building upon the foundation of hip flexor mobility work, strengthening the gluteal muscles serves as a fundamental component in addressing lower back pain. Weak gluteal muscles can destabilise the pelvis, creating compensatory patterns that increase stress on the lower spine. A systematic approach to glute activation and strengthening is essential for rehabilitation success.

Begin with basic activation exercises like clamshells and glute bridges, focusing on proper form and muscle engagement. As control improves, progress to more challenging variations by increasing time under tension or adding resistance. Each exercise should be performed with deliberate control, aiming to repeat movements for 12-15 repetitions per set. Back exercises incorporating glute work should be structured progressively, starting with bodyweight movements before advancing to weighted variations.

Key exercises include single-leg bridges, banded lateral walks, and hip thrusts. Implementation should follow a progressive overload principle, gradually increasing intensity over several weeks. This methodical approach guarantees successful gluteal development while maintaining lower back stability. Regular assessment of form and progress helps prevent compensation patterns and ensures effective muscle recruitment during rehabilitation. Similar to treating patellofemoral pain syndrome, proper tracking and alignment of joints during exercises is crucial for optimal results.

Controlled Lower Back Extensions

Safe and effective rehabilitation of lower back pain relies heavily on controlled lower back extensions, which target the essential spinal extensor muscles. This fundamental exercise strengthens the posterior chain while promoting proper spinal stability, making it particularly valuable for individuals recovering from back pain episodes.

To perform controlled lower back extensions correctly, begin by lying prone on a flat surface with arms at your sides. Engage your core muscles to maintain neutral spine positioning throughout the movement. Slowly arch your upper body by gently lifting your chest and head off the floor, maintaining a controlled range of motion to avoid hyperextension. Hold this elevated position for 2-3 seconds before carefully lowering back to the starting position.

As with all back pain exercises, progression should be gradual and methodical. Begin with minimal lift height and shorter hold times, gradually increasing both parameters as strength and comfort improve. Maintain consistent abdominal engagement throughout the movement to protect the spine and optimise muscle recruitment. Regular practice of these controlled extensions can substantially enhance back extensor endurance and spinal stability, contributing to improved lower back function and reduced pain occurrence.

Dr Lee combines these exercises with soft tissue therapy to achieve optimal results in treating musculoskeletal issues.

Conclusion

Incorporating these seven evidence-based recovery exercises into a structured rehabilitation program provides ideal relief for lower back pain through multiple therapeutic mechanisms. The combination of targeted movements promotes spinal mobility, enhances core stability, addresses muscular imbalances, and facilitates proper neuromuscular function. When performed consistently and with proper form, these exercises contribute to both immediate pain relief and long-term lumbar spine health, supporting excellent recovery and prevention of future episodes.

Testimonials

Real Stories, Real
Results

Sarah T.
"I've been struggling with chronic shoulder pain for years, but after just a few sessions at Westside Sports Chiro, I've experienced a dramatic improvement. Their personalised approach and advanced techniques have truly made a difference in my recovery. I couldn't be happier with the results!"
Sarah T.

"I've been struggling with chronic shoulder pain for years, but after just a few sessions at Westside Sports Chiro, I've experienced a dramatic improvement. Their personalized approach and advanced techniques have truly made a difference in my recovery. I couldn't be happier with the results!"
mike li
Great knowledge and experience , Great job Jason!!Definitely will recommend
N “Neens” A
Wow! What an amazing experience! Dr Joey is absolutely brilliant! He was able to diagnose & treat a multitude of issues I have with my neck, back, shoulders & ankle. He was compassionate and understanding with all my concerns and I am forever grateful! There aren’t enough gold stars to show how amazing he is!
DJ NIKCO
I travel 2 hours each way every 2 weeks to see Jason and its worth it! He works with the whole body and is able to give detailed answers to all my questions. My injury was super complex as I have seen many specialists but no one has made any progress but now with jason I continue to see improvement each session! High Recommend.
Ralph
Good vibes as soon as you walk in,professional service,attention to details in adressing issues and providing plenty of explanation and a professional approach to move forward.muchly recommended 👍
Lyle Tacadena
Jason! He knows his stuff! I've had knee pain for months and with one treatment, the pain went from 90% to 10%. Hoping he can work his magic on the rest of the body. Amazing work and THANK YOU!
Shanny Ho
Thankyou Jason for your wealth of knowledge. I saw Jason as a new patient for a chronic issue I have had for quite a few years! It has stopped me from moving as much as I have in the past as the pain associated afterwards was always debilitating: tightness in the hips, pain on pressure on the heel of the foot. Just with the treatment provided in one session it feels better the day after with weight on the heel and my hip feels much more agile. Hopefully with the next couple of appointments I’ll be back to cycling and lifting !
Gordon Holloway
With my experience with Jason great personality very reliable and trustworthy he listens to your problems and I would recommend him to anyone. Thank you.
Ramzy Shublaq
Easily the best of the best in the business. I have been seeing Jason for over a year and he has helped me more than any other health practitioner. I am also a PT and currently refer a lot of my clients in to him, and they have all had glowing reviews and feedback. Thanks Jason ✌🏼
CHUNG-WEI TSAO
Thanks to Jason's treatment, I feel liberated after each session, and he also tells me how I can take care of myself, which is very useful , I wish I could meet him earlier.
Country life “Dragon” In Sydney
Jason is amazing i felt releif from a long time neck shoulder and foot pain from first session , he take his time treating his patients , very professional. i have been with my previous chiropractor for years spend too much money and i didn’t benefit , thank westside clinic for best service and treatment
Steve L
I had the pleasure of visiting Jason this past Saturday, and I must say, it was a fantastic experience. Jason is not only incredibly skilled but also honest and informative. I appreciated how he took the time to explain everything clearly and made sure I understood the treatment plan. What impressed me most was Jason's dedication to his craft and his genuine concern for his patients' well-being. He didn't rush through the session; instead, he took the time to address my concerns and tailor the treatment to my specific needs. I purposely waited more than 24 hours before writing this review to let the effects of the session settle and to give an honest opinion after a workout. I can confidently say that I feel a significant improvement, and I am grateful for Jason's expertise. If you're looking for a chiropractor who combines skill with a caring attitude, I highly recommend Jason. Thank you, Jason, for a truly exceptional experience!
Raffi Omer
Dr Jason Lee the man with full knowledge and experience. Highly recommend this place. If don't want to drag your pain with continuous appointments please come and visit place your well see the difference in 2 sessions..
John
Jason addressed my neck and shoulder issue in just one session and is now making significant improvements to my lower back. His expertise is evident, and I highly recommend him.
Jason Fong

Have been visiting Jason at Westside Sports Chiropractic for several months now and am really impressed with his thorough assessment and treatment. He takes the time to understand the root cause and focuses on correcting that, not just a short term fix. I've seen a lot of improvement in my condition so far. Would highly recommend.

Tim Booth

Jason is fantastic. He knows his stuff and every issue I have brought to him has been solved with a logical approach and with confidence.I wish I had found him much sooner then I did.Highly recommended.

Travelling Soldier

Jason is a wholistic health professional. Saw him for a long standing shoulder pain. Clear ultrasounds and x-rays. He accurately diagnosed the underlying cause and offered rapid yet sustainable relief in just one session. Now looking at rehab with him in the on-site gym and continue to strength and conditioning long term. Glad I called in !

Oscar Marulanda

I’ve been in treatment with Jason for over a year. I went with a back injury and Jason basically “fixed” me. Along the way, he has provided guidance and advice about how to improve my back.Recently, I have sessions with Joey. His skills and experience are aligned with Jason’s which made you feel comfortable that either one of them is equally doing the best for you.I’ve recommended Jason to my mum, brother and brother-in-law. They all agree that Jason has miracle hands.

Daniel Eishou

Iv had 2 sessions with Jason, iv had neck/shoulder a shoulder issue for years now. He has no joke found the issue given me things to work on and only after 2 sessions it actually feels it's getting better. Very knowledgeable and the session is worth it.

Sarah T.

"I've been struggling with chronic shoulder pain for years, but after just a few sessions at Westside Sports Chiro, I've experienced a dramatic improvement. Their personalized approach and advanced techniques have truly made a difference in my recovery. I couldn't be happier with the results!"

John Lee

"I've been struggling with chronic shoulder pain for years, but after just a few sessions at Westside Sports Chiro, I've experienced a dramatic improvement. Their personalized approach and advanced techniques have truly made a difference in my recovery. I couldn't be happier with the results!"

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