Top 3 Exercises to Help Ease Lower Back Pain (That You Can Do at Home)
Lower back pain is one of the most common reasons people come to see us at Body Zest, and for good reason. Whether it’s a dull ache, a sharp pinch, or a constant nagging tension, back pain can make everyday life harder than it needs to be.
The good news? You don’t always need fancy equipment or hours in the gym to start feeling better. Sometimes, simple movements done well (and consistently) can make a world of difference.
Here are 3 of the best exercises to help relieve and prevent lower back pain, all of which we recommend regularly in clinic:
1. Glute Bridge
This exercise strengthens the glutes and hamstrings while gently mobilising the spine – a great combo for taking pressure off the lower back.
How to do it:
Lie on your back with knees bent, feet flat on the floor, hip-width apart.
Gently engage your core and squeeze your glutes as you lift your hips up towards the ceiling.
Pause at the top, then lower slowly with control.
Why it helps:
Strong glutes reduce strain on the lower back and support better posture during walking, lifting, and even sitting.
🟡 Start with 10–12 reps, 2–3 sets
2. Bird Dog
This one looks simple, but it’s a powerhouse for core control and spinal stability.
How to do it:
Begin on hands and knees in a tabletop position.
Extend your right arm and left leg at the same time, keeping your hips level and spine neutral.
Hold for a few seconds, then return and repeat on the other side.
Why it helps:
Bird dog strengthens the deep stabilisers of the spine (like the multifidus and transverse abdominis), which help protect your back during movement.
🟡 Try 8–10 reps per side, 2–3 sets
3. Superman
Don’t be fooled by the name, you don’t have to be a superhero to benefit from this move! It targets the erector spinae muscles that run along the spine.
How to do it:
Lie face-down on a mat with arms stretched out in front of you.
Gently lift your arms, chest, and legs off the ground, keeping your neck in a neutral position.
Hold for 2–3 seconds, then lower back down with control.
Why it helps:
This exercise strengthens the back extensors and improves posture – especially helpful if you spend hours sitting at a desk or driving.
🟡 Aim for 8–12 reps, resting in between
A Word of Caution
While these exercises are safe for most people with mild to moderate back pain, they’re not a one-size-fits-all solution. If you’re dealing with severe or persistent back pain, or if your pain is sharp, shooting, or linked to leg weakness or numbness, it’s important to get checked by a professional.
At Body Zest, we combine hands-on treatment with personalised exercise advice to help you recover faster, move better, and feel more in control of your body.
Ready to Take Your First Step Out of Pain?
Book an appointment with one of our osteopaths today and let’s get your back moving the way it should.
📍 Based in Banstead, Surrey
🔗 Book your appointment now »