Lower back mobility exercises
Senior Physiotherapist, Founder and Director · Registered with the AHPRA (PHY0002060505)
Sports Rehabilitation · Musculoskeletal Problems · Sport Injuries · Neck pain, headaches, dizziness, jaw related neck pain
Kenny is a physiotherapist with over 18 years’ experience in musculoskeletal and sports rehabilitation. He has a focus on identifying the contributing factors behind pain and treating complex presentations including chronic spine pain, neck and headache disorders, jaw dysfunction, and persistent sports injuries. His approach combines manual therapy, dry needling, and active rehabilitation with strong emphasis on education and patient outcomes. He is also a GEMt dry needling teacher and demonstrator. As an endurance athlete with experience in marathons, Ironman, CrossFit, basketball, and ultra endurance events, he brings a performance athlete's perspective to rehabilitation and load management.
Last reviewed: 29 August 2025
In the above video, we will run you through a couple of exercises that may help with lower back pain. If you're experiencing numbness, tingling, or symptoms travelling down your leg, these exercises may not be suitable — please see our program for disc issues or sciatic nerve problems instead, or check with your physiotherapist.
1. Lumbar rocking
Laying on your back, preferably on a mat, you're going to gently bring your knees up towards your chest, wrapping your hands around and grabbing onto the front of your knees.
Now gently pulling those up closer towards your chest and letting them back out again. When you're doing this exercise, it's important to remember to relax your chest, relax your core and relax your legs. The only thing that should be doing the movement is your arms.
Do this for about two minutes and three times a day.
2. Lumbar rotations
Laying on your back, you're just going to rock your knees gently from side to side, keeping your shoulders firmly pressed against the ground as you do so. It's important to remember with these ones to do them for two minutes and three times a day.
3. Cobra into child's pose stretch
You start off on your hands and knees and start by rocking your hips down towards the floor, holding for about five to ten seconds and then coming back up again and going down into child's pose, holding for 30 seconds.
We recommend repeating these three times for each one of these exercises and we're looking at doing them three times a day.
If you have any other questions or you're unsure about any of these exercises, please feel free to come in for a clinic visit or don't hesitate to contact us.