@physiowardsports.rehab: If you've got lower back pain and haven't tried these 4 exercises yet — start here. These are some of the first movements we work through with lower back pain patients at PhysioWard. Simple, low-load, and effective as a starting point for getting the back moving again 👇 1. Prone Press Up — Helps restore extension through the lower back. For a lot of people, this is the movement their spine has been missing — and introducing it gradually may help reduce that familiar stiffness and discomfort. 2. 90/90 Hip Rotations — Improves mobility through the hips and lower back together. When your hips can't rotate properly, your lower back compensates every time you move — this exercise addresses that directly. 3. Cat Cow Stretch — Takes the spine through flexion and extension in a supported position. One of the most accessible ways to get the back moving without loading it — perfect when things are still reactive. 4. Banded Lateral Walk — Gets the glutes firing. Weak glutes are one of the most common contributors to lower back pain — when they're not doing their job, the lower back picks up the slack. These may not be appropriate for every type of lower back pain. If you've tried these and things still aren't improving, that's when it's time to get properly assessed. 📍 Clinics in Narrabeen, Brookvale & Newport, Australia 👉 Book via the link in our bio 📲 Follow us on Instagram @physiowardsports.rehab #lowerbackpain #backpainrelief #physiotherapy #sydneyphysio #northernbeaches

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Thursday 18 June 2026 01:14:26 GMT