Simple Exercises to Relieve Lower Back Pain: Move and Free Your Back

Low back pain is not only annoying: it can limit your mobility, affect your rest and make everyday life a challenge. As a massage therapist, I see people with lower back tension on a daily basis. And although a good massage helps (and a lot), the key is conscious movement between sessions. That's why today I'm sharing simple exercises you can do at home to free up your lower back.

🧘‍♀️1. Pelvic Tilts (Pelvic Tilts)

Ideal for: activating the deep abdominal musculature and relaxing the lower back.

How to do it:

Lie on your back with your knees bent and your feet flat on the floor.

Inhale, and as you exhale, gently tilt your pelvis backwards, flattening your lumbar curve against the floor.

Hold for 5 seconds and return to neutral.

Repeat 10 to 15 times.

Masseuse tip: do it slowly. This exercise is more about control than strength.

🚼2. Child's pose (Balasana)

Ideal for: stretching the lumbar musculature and releasing pressure from the vertebrae.

How to do it:

Kneel down, bring your buttocks towards your heels and stretch your arms forward.

Relax your chest towards the floor and breathe deeply.

Hold for 30 seconds to 1 minute.

Bonus: if you place a pillow under your chest, it will be even more restorative.

🐈3. Cat-Cow

Ideal for: gently mobilising the entire spine and improving circulation.

How to do:

In a four-legged position, on the inhale arch the back (like a happy cow), and on the exhale round the back bringing the navel towards the spine (like an angry cat).

Repeat for 1 or 2 minutes.

Do it in rhythm with your breathing. It is a self-massage from the inside.

🚶 4. Mindful walking

Ideal for: activating postural muscles and oxygenating the body.

Not all exercise has to be done on a mat. Walking at a gentle pace, breathing deeply and paying attention to your posture can make a big difference. Do it 10-15 minutes a day and your back will thank you.

🔔 One last reminder....

Movement is medicine. But if the pain persists, don't ignore it. Combining these exercises with regular massage sessions can help prevent chronic strains, correct unbalanced postures and give you that break your body has been asking for.

Does your lower back ache often? Email me by direct message or book your next session. Sometimes you just need a little push (or some expert hands) to feel like you again.

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