Lower back pain is one of the most common reasons Australians visit a chiropractor. At Yeronga Chiropractic & Wellness Centre in Brisbane, back pain accounts for a significant portion of new patient appointments every week. While hands-on chiropractic treatment addresses the underlying structural causes, there is a lot you can do at home between visits to support your recovery.
The following five exercises have been selected by our chiropractors for their effectiveness and safety across a wide range of back pain presentations. As always, consult your chiropractor before starting any new exercise program, particularly if you are experiencing acute or severe pain.
- Cat-Cow Stretch — Start on all fours. Inhale as you drop your belly and lift your head (cow). Exhale as you round your spine toward the ceiling (cat). Repeat 10 times. This gentle mobilisation warms up the entire spine and reduces stiffness.
- Child’s Pose — From all fours, sink your hips back toward your heels and stretch your arms forward. Hold for 30–60 seconds. This lengthens the lumbar spine and releases tension in the lower back.
- Glute Bridge — Lie on your back with knees bent. Push through your heels to lift your hips until your body forms a straight line from knees to shoulders. Hold 2 seconds, lower slowly. Do 3 sets of 12. This strengthens the glutes and hamstrings, which directly support your lower back.
- Bird-Dog — On all fours, extend one arm forward and the opposite leg back simultaneously. Hold 3 seconds, switch sides. This improves spinal stability and coordination. 5. Knee-to-Chest Stretch — Lie on your back and gently pull one knee toward your chest, holding for 20–30 seconds per side. This decompresses the lower lumbar joints and releases hip flexor tension.
Consistency is key. Even 10 minutes of gentle movement daily can make a meaningful difference to your pain levels and long-term spinal health. If your pain persists or worsens, book an appointment at Yeronga Chiro — we serve patients from Yeronga, Annerley, Moorooka, Fairfield, Rocklea, and across Brisbane’s inner south.