Low Back Pain & Stiffness Exercises:

Does your low back feel stiff or tight after long periods of sitting, or standing?

Maybe you’re dealing with low back pain that just doesn’t seem to go away?

Then the following 3 exercises may be able to help!

The exercises below should be completed in a pain-free manner

If any of these exercises cause your pain to increase, it is recommended that you stop doing them, & see an expert for advice, as per the disclaimer at the end of this write up!

  • Walking 

Our body craves movement, & walking can be a great form of movement for our low back.

Even walks as short as 10 minutes, done several times per day can help loosen up a stiff feeling back!

  • Cat-Camel

A gentle exercise done to move the spine back and forth

Start in a position with your hands under your shoulders, and knees underneath your hips (as shown in the video below)

Movement should come from the spine during this exercise, from your neck all the way to your low back.

First start by bringing the spine downwards (belly button towards the floor) & than round the back up towards the ceiling (belly button further away from the floor)

Repeat nice & slow, focusing on the quality of the movement.

Typically, 10 reps is a good place to start, & can be repeated 2-3 times a day

20 Second Video – https://youtu.be/Qhtkmp6bjSo

  • Low back windshield wipers

Lying on your back,

Bend your knees up so that your feet rest flat on the floor

Bring both knees together & rock your legs back & forth

Go nice & slow, and only as far as you feel comfortable, or until your shoulders are about to leave the ground

As per the previous exercise, 10 reps, 2-3 times per day can usually be completed.

20 Second Video – https://youtu.be/1q-6Obt-o1k

To learn more about this, or to book an appointment with our Physiotherapist Curtis please contact our office


These exercises are for general educational purposes only. For best results, it is advised to see a professional. Myself or someone else can help you find out exactly where your pain and/or stiffness is coming from, and come up with a treatment plan based specifically for you!