Top 3 Exercises for Acute Lower Back Pain: Finding Relief with Movement

Acute lower back pain is a common complaint, affecting up to 70–80% of adults at some point in their lives.

It can result from poor posture, sudden movements, or even everyday activities like bending and lifting. While it often resolves over time, the discomfort can disrupt daily life and lead to frustration.

A common misconception about acute lower back pain is that moving will cause more pain or even further damage.

However, research shows the opposite is true—gentle, controlled movement can be incredibly beneficial. By encouraging blood flow and easing tension, movement helps your body adapt to motion in the joints, muscles, and nerves, ultimately reducing discomfort.

In this blog, we’ll explore 3 of the most effective exercises for acute lower back pain, their purpose, how often to do them, and the vital role physiotherapy plays in your journey to recovery.

1. Cat-Cow Stretch

Purpose: Improves flexibility, improves motor control, and relieves tension in the surrounding muscles.

How to do it:

1. Start on all four-point kneeling, with your wrists under your shoulders and knees under your hips.
2. Inhale as you arch your back, lifting your head and tailbone towards the ceiling (Cow Pose).
3. Exhale as you round your back, tucking your chin and pelvis (Cat Pose).
4. Repeat for 8–10 slow, controlled repetitions.

2. Pelvic Tilts

Purpose: Assist the body in adapting to different positions of the spine in relation to the pelvis, and reduce stiffness in the lumbar region.

How to do it:

1. Sit on a chair with your feet flat on the floor.
2. Hold onto your pelvis by having both hands on the hip bone
3. Gently roll your pelvis forward and backward without moving your upper body
4. Repeat for 10 repetitions.

Dosage: Perform 2–3 sets daily.

3. Knee Rocking

Purpose: Relieves nerve tension in the lower back, reduces joint stiffness and enhances mobility.

How to do it:

1. Lie on your back with your knee bent to 90 degrees.
2. Slowly move your knees from side to side.
3. Continue movement for 30-60 seconds.

Dosage: Perform 2–3 sets daily.

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The Physiotherapy Advantage

While these exercises are an excellent start, physiotherapy offers tailored solutions to address the root cause of your lower back pain.

At M Physio, we take a holistic approach, combining:

• Manual therapy to reduce pain and stiffness.
• Targeted exercise programs to build strength and mobility.
• Education on posture and movement to prevent recurrence.

Research consistently shows that physiotherapy interventions accelerate recovery, reduce reliance on medications, and improve overall quality of life.

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Take the First Step to Recovery

Don’t let lower back pain hold you back. Start with these exercises, and if you need extra guidance, book an appointment with M Physio by calling 1800 992 999.

Together, we’ll get you moving again—stronger and pain-free!

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