While nothing replaces an individualized assessment, there are a few generally gentle exercises that can offer some relief for mild, non-specific back pain. Here are five to try — and a note on when it’s time to book an assessment instead.

1. Knee-to-Chest Stretch

Lying on your back, gently pull one knee toward your chest, holding for 20-30 seconds before switching sides. This can help ease tension in the lower back.

2. Cat-Cow Stretch

On hands and knees, slowly alternate between arching your back upward and letting it dip downward, moving gently through your full range of motion. This mobilizes the spine through a comfortable range.

3. Pelvic Tilts

Lying on your back with knees bent, gently flatten your lower back against the floor by tilting your pelvis, then release. This helps engage deep core muscles that support the spine.

4. Bird Dog

On hands and knees, extend one arm forward and the opposite leg back, keeping your core steady, then return and switch sides. This builds core stability important for back health.

5. Glute Bridges

Lying on your back with knees bent, lift your hips toward the ceiling by squeezing your glutes, then lower slowly. Strong glutes take pressure off the lower back during everyday movement.

An Important Note

These are general exercises, not a personalized treatment plan — if any of them increase your pain, stop and consult a professional. If your back pain has lasted more than two weeks, radiates into your leg, or is affecting your daily life, it’s time for a proper assessment rather than continuing to self-treat.

Want a Plan Built Specifically for You?

Learn more about our physiotherapy services or book an assessment with our Hamilton clinic for a program tailored to your specific back pain.