How To Fix Lower Back Pain: Best Daily Exercises

Understanding Non-Specific Lower Back Pain (LBP)

Non-specific lower back pain (LBP) refers to discomfort in the lower back not attributed to a specific underlying condition. It's the most common form of back pain, accounting for 90–95% of cases presenting to primary care.

Some Statistics You Should Know

• Lower back pain is the single leading cause of disability worldwide, affecting over 619 million people in 2020? This number is expected to increase to 843 million by 2050 (WHO, 2023)

• In 2020, low back pain affected 619 million people globally, and this number is projected to rise to 843 million by 2050 (WHO, 2023)

• In the UK alone, musculoskeletal problems (including back pain, neck and upper limb problems) are responsible for a staggering 30.8 million days. (ONS, 2016).

• Non-specific LBP makes up for around 90-95% of cases of LBP seen in primary care (NICE, 2024)

• 11-12% of people with lower back pain will end up in disability (Physiopedia)

As a practising physiotherapist, I can confirm that a lot of the back pain cases I see in my virtual clinic could have been avoided with a bit of education on back care and given the right kinds of exercises. The good news is that patients get better. Non specific lower back pain is highly responsive to rehabilitation. However, at The London Physio, we are just as heavy on prevention! I'm hoping that after reading this, you start to take your back health seriously, whether or not you have back pain.

🎥 Watch the full video:

Why Exercise is Crucial for LBP Management

Engaging in regular physical activity is essential for managing non-specific LBP. Exercise helps improve flexibility, strengthen supporting muscles, and enhance overall spinal health.​

Complementary Lifestyle Changes for Long-Term Relief

In addition to daily exercises, consider incorporating the following habits:​

• Strength Training: Build core and back muscle strength to support spinal health.

• Healthy Sleep: Ensure adequate rest to facilitate recovery and reduce pain perception.

• Nutrition: Maintain a balanced diet to support overall musculoskeletal health.

• Ergonomics: Optimize your workspace to prevent strain on your back.​

Top 3 Daily Exercises to Alleviate LBP

For guided instructions and proper form, watch our Exercises For Lower Back Pain Video. Rather than simply giving you three random exercises, in the video, I explain how to figure out the best exercises to do. Your spine can do 4 major movements (3 mirror images of each other) + a bunch of different ways you could combine them. Below are the three main movements.

1. Flexion/Extension Movements

These movements involve bending forward and backward to stretch and mobilize the spine. They can help reduce stiffness and improve range of motion.​

2. Side Flexion Stretches

Side bending exercises target the muscles along the sides of your torso, promoting balance and flexibility in the spine.​

3. Rotational Exercises

Gentle twisting motions can enhance spinal mobility and alleviate tension in the lower back muscles.​

Why Seeing a Physiotherapist Is Crucial

If you’re dealing with persistent lower back pain, it’s essential to understand that a variety of underlying factors could be contributing to your discomfort. The first step is to determine whether your pain is classified as specific or non-specific lower back pain (LBP).

Specific LBP is linked to a clearly identifiable cause, such as a herniated disc, spinal stenosis, or another structural issue. Importantly, the appropriate exercises for one condition, like a bulging disc, may be quite different, or even the opposite, of those recommended for another, such as lumbar stenosis.

Using the wrong exercises can inadvertently worsen your symptoms, even if the pain is localised to the same area.

If it is non-specific, a physiotherapist would still need to help you pin point how you go there. For some, it may be lifestyle factors such as long hours at their desk, or a sedentary lifestyle. Others may have issues with their sleeping positions, without realising. Dealing with any issues - specific or non specific LBP without knowing the cause and having the right resources to deal with it, can cause your pain to become worse, and linger well into the chronic phase.

Accessing a physiotherapist has never been easier. At The London Physio, we offer virtual consultations, so you can get professional guidance and a personalised plan from the comfort of your home. Let us provide personalised guidance and support to help you on your journey to recovery.​

📅 Book A Virtual Consultation Today To Discuss Your Needs

More Blogs