Lower back pain is one of the most common musculoskeletal issues affecting Australians today. Whether caused by poor posture, sedentary work, sports injuries, or muscle imbalances, a weak lower back can severely impact your mobility and quality of life. The good news is that specific exercises can help relieve pain, rebuild strength, and prevent future flare-ups.
At Regenerate Chiropractic, we work closely with patients across Shelley and surrounding suburbs to provide personalised treatment and movement-based rehabilitation. Below, we outline five of the best exercises to build lower back strength and support long-term recovery.
1. Glute Bridges
Why it helps:
Weak glutes and hamstrings often contribute to lower back strain. Glute bridges activate the posterior chain, improve pelvic stability, and take pressure off the lumbar spine.
How to do it:
- Lie on your back with knees bent and feet flat on the floor.
- Engage your core, squeeze your glutes, and lift your hips until your knees, hips, and shoulders form a straight line.
- Hold for 2–3 seconds, then lower slowly.
- Repeat 10–15 times.
Tip: Keep your lower back neutral to avoid hyperextension.
2. Bird Dog
Why it helps:
This core stability exercise improves spinal alignment and coordination between opposing muscle groups. It’s gentle on the back while challenging stability.
How to do it:
- Start on all fours with hands under shoulders and knees under hips.
- Extend your right arm forward and left leg backward simultaneously.
- Hold for a few seconds, return to start, then switch sides.
- Complete 8–10 reps per side.
Add it to your routine: Ideal for those undergoing chiropractic care for lower back pain, as it reinforces spine-safe movement patterns.
3. Dead Bug
Why it helps:
The dead bug builds deep core strength, which is essential for supporting the lower back during everyday movements.
How to do it:
- Lie on your back with arms pointing to the ceiling and knees bent at 90 degrees.
- Lower your right arm and left leg slowly toward the floor while keeping your core braced.
- Return to starting position and switch sides.
- Repeat for 10–12 reps per side.
Chiro tip: This is a great exercise to add after sessions at our Shelley clinic to continue progress at home.
4. Side Plank
Why it helps:
Strengthens the obliques, glutes, and stabilisers that support the spine laterally. It’s excellent for reducing imbalances that contribute to recurring back issues.
How to do it:
- Lie on one side, elbow directly under your shoulder, legs stacked.
- Engage your core and lift your hips off the ground to form a straight line.
- Hold for 20–30 seconds, then switch sides.
Progression: Add a leg lift or increase hold time as strength builds.
5. Cat-Cow Stretch
Why it helps:
Although not a strength exercise, this dynamic movement increases spinal mobility, improves circulation, and reduces stiffness.
How to do it:
- Begin on all fours.
- Inhale, arch your back, and lift your head and tailbone (cow).
- Exhale, round your spine and tuck your chin (cat).
- Move slowly between positions for 1–2 minutes.
Incorporate daily: Especially beneficial before or after your chiropractic session.
When to Seek Professional Help
While these exercises are a great starting point, ongoing or severe lower back pain may require expert assessment and tailored care. At Regenerate Chiropractic, we combine hands-on chiropractic treatment with guided rehabilitation to help restore strength, mobility, and confidence.
If you’re experiencing persistent discomfort, limited movement, or symptoms that worsen with activity, it’s time to get professional support.
Book Your Appointment Today
Want a personalised lower back rehab plan backed by clinical expertise? Book online with our Shelley chiropractor today via our online booking platform. Let’s get you moving pain-free and strong again.
Relieve Your Lower Back Pain Today
Strengthening your lower back takes more than one-off stretching or occasional core work. Consistency, proper technique, and professional guidance make all the difference. If you’re not sure where to start or you’re struggling with chronic pain, we’re here to help you move better, feel stronger, and prevent future issues.
