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5 Exercises to alleviate Low Back Pain

  • September 15, 2018
  • The AG Team

Lower Back Pain Relief: 5 Exercises From a Tunbridge Wells Osteopath

Lower back pain can take over your work, your hobbies and everyday life. It is one of the leading causes of work absence in the UK, and at our osteopathy clinic in Tunbridge Wells it is the single most common problem patients come to us with.

The good news is that there is plenty you can do to ease it. Alongside hands-on treatment, the right exercises can make a real difference to how quickly you recover and how well you stay pain-free. This guide walks you through five osteopath-recommended exercises you can do at home to relieve lower back pain, plus how an osteopath treats persistent back pain when home care is not enough.

How does an osteopath treat lower back pain?

An osteopath looks at how your spine, pelvis and surrounding muscles move together, then uses hands-on techniques to reduce pain and restore normal movement. At our Tunbridge Wells clinic, treatment for lower back pain usually combines several approaches: soft-tissue and deep-tissue work to release tight muscles, joint articulation and mobilisation to improve how your lower back moves, and, where appropriate, gentle manipulation. Many people also benefit from muscle energy technique and myofascial release, alongside a tailored exercise plan much like the one below.

There is strong evidence for the techniques osteopaths use to relieve low back pain, and exercise has been shown to significantly improve recovery. The exercises in this guide are a great place to start, but a registered osteopath can work out why your back pain keeps returning and treat the underlying cause, not just the symptoms.

5 exercises to relieve lower back pain at home

Work gently and stay within a comfortable range. If any exercise sharply increases your pain, stop and seek advice.

Improving lumbar mobility

Good mobility through your spine is important when you are recovering from, or trying to prevent, lower back pain. These two exercises target the mobility of your lumbar spine.

Knee hugs

  1. Lie flat on your back on the floor.
  2. Bring one knee up towards you and hold it, then slowly bring the other up, holding both with your arms.
  3. Secure your knees together and hold for a couple of seconds.
  4. Once stable, gently pull your arms towards you so your knees move closer to your chest.
  5. Hold with your knees closest to your chest for 5 seconds, then return to the neutral position.
  6. Repeat 10 times, twice daily.Knee drops
  1. Lie on your back with a pillow under your head for support.
  2. Bend your knees so your feet are flat on the floor.
  3. Keeping your knees together, drop them down to the right, keeping your back flat on the surface beneath you.
  4. With your knees dropped to the side, hold for 2 seconds.
  5. Return to the neutral position and repeat on the left side.
  6. Perform 5 times on each side, twice daily.

Improving gluteal strength

In clinic we often see that people with persistent lower back pain struggle to activate their glutes properly. The large postural muscles of the lower back (the lumbar erector spinae) then have to compensate, placing extra strain on the lumbar spine. These two exercises help you start reactivating your glutes.

The clam

  1. Lie on your side with both knees bent slightly up towards your torso and a pillow under your head.
  2. Line your heels up with your hips and pelvis.
  3. Breathe out and contract your abdomen, lifting the top knee slightly towards the ceiling.
  4. Breathe in and slowly lower your knee back to the starting position.
  5. Repeat 10 times on each leg, twice daily.

Glute bridge

  1. Lie face up on the floor with your knees bent and feet flat on the ground, arms at your sides, palms down.
  2. Lift your hips off the ground until your knees, hips and shoulders form a straight line.
  3. Squeeze your glutes and keep your abs drawn in so you do not overextend your back.
  4. Hold the bridge for a couple of seconds, then ease back down.
  5. Repeat 10 times, twice daily.

Psoas (hip flexor) stretch

Commonly known as the hip flexor, the psoas major runs from your lumbar vertebrae down to your thigh bone. It can shorten or tighten after long periods of sitting, and it often goes into spasm after a bout of lower back pain as a protective response. If that does not settle after a few days, it can become a factor in keeping the pain going.

  1. Kneel on the floor on one knee, with both knees bent at right angles.
  2. Keep your back straight and squeeze your glutes.
  3. Gently shift your hips forward, placing more weight onto the front leg until you feel a stretch in the groin.
  4. Hold the stretch for 10 to 20 seconds, breathing deeply.
  5. Repeat 3 to 5 times on both sides, twice daily.

When should you see an osteopath for lower back pain?

Most short-term lower back pain settles within a few weeks. If you have tried these exercises and are not seeing progress after a couple of weeks, it is worth being assessed by a professional who can examine you properly and build a treatment plan around your specific problem.

Seek prompt medical advice if your back pain comes with any of the following: numbness around your back passage or genitals, difficulty controlling your bladder or bowels, significant weakness or numbness in one or both legs, or pain following a serious fall or accident. These can be signs of a more serious problem that needs urgent attention.

To book an appointment at our Tunbridge Wells clinic, call 01892 249095 or email info@ag-osteopathy.com. New patients can book a free 15-minute consultation to find out how we can help. Book Now.

Frequently asked questions about lower back pain

 How can I relieve lower back pain at home?
 Gentle movement is usually better than rest. The mobility, glute and stretch exercises above are a good starting point. Stay active within a comfortable range, and see an osteopath if the pain does not improve within a couple of weeks.

How does an osteopath treat lower back pain?
 An osteopath assesses how your spine, pelvis and muscles move together, then uses hands-on techniques such as soft-tissue work, joint mobilisation and, where appropriate, gentle manipulation, alongside a tailored exercise plan to ease pain and treat the underlying cause.

How long does lower back pain take to go away?
 Most short-term lower back pain settles within a few weeks. If yours lasts longer than six weeks, keeps returning, or is not improving with home exercises, it is worth being assessed.

Can an osteopath help with sciatica?
Osteopaths commonly assess and treat back-related leg pain. Seek urgent medical advice if you have numbness around the back passage, loss of bladder or bowel control, or significant leg weakness.

Is it safe to exercise with lower back pain?
For most people gentle movement is safe and helpful, and prolonged bed rest is not recommended. Stop any exercise that sharply increases your pain, and check with an osteopath if you are unsure.

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Meet Our Team

Coral Salter

Growing up In a highly active and professional level sporting family, I have been immersed into sport and movement from a very young age with physical performance, injury prevention and recovery a part of every day life. Alongside my own sporting commitments, experiencing regular osteopathic treatments that sparked appreciation and interest for hands-on therapy and the body’s ability to hold onto tension, develop injuries and how effective treatment can be for performance and long-term wellness.

As a qualified sports massage therapist, I take a holistic and client centred approach, tailoring each treatment to the individuals needs. Helping the client better understand their body, and deliver results by reducing tension, improving range of moment and aiding recovery through sports massage, deep tissue techniques and cupping therapy. Working collaboratively alongside Osteopaths.

Beyond this, I am also especially passionate about women’s health, hormones with PCOS and the lymphatic system, I know firsthand the importance of balancing inflammation, tension and overall wellness.

Meet Our Team

Silas Tye

I take a comprehensive approach to osteopathic care, combining structural and functional treatments tailored to each patient’s unique needs. Where appropriate, I incorporate movement-based strategies and personalised exercises to help patients build resilience and take an active role in managing and improving their symptoms both in the clinic, at home or in a fitness environment.

Before qualifying as an osteopath, I began my career in the fitness industry as a personal trainer, specialising in rehabilitation and recovery from injuries and illness. This foundation has equipped me with the skills and knowledge to help people move better, overcome painful injuries, and reclaim their lifestyles. I am a firm believer in the power of movement and its ability to transform health and well-being.

“I value movement above all else and believe that if we all moved more and moved better, we could achieve healthier, more resilient bodies. With the demands of modern life, it’s essential to keep our bodies moving and functioning optimally.”

Outside of work, I am a proud dog parent to Amber and enjoy staying active through training at the gym and CrossFit. I am also passionate about my hobbies, which include Warhammer, Dungeons and Dragons, cooking, cinema, video games, and sharing great meals with my wife.

Meet Our Team

Josh Wisson

Growing up in Kent, Josh has always had a strong passion for sport and fitness. This enthusiasm led him to pursue a career in osteopathy, where he could combine his interest in human movement and performance with helping people feel and function at their best.

He completed his Master’s degree at the European School of Osteopathy, gaining experience in a variety of specialist clinics including sports injuries, paediatrics, and headache management.

Alongside his osteopathic work, Josh plays semi-professional football and has completed multiple marathons. He also enjoys playing Padel and golf, which gives him a strong appreciation for the demands of different physical activities and how to support patients in achieving their goals whether that’s returning to sport, managing pain, or simply improving day-to-day function.

Josh treats a wide range of patients and tailors his approach to suit each individual’s lifestyle, goals, and needs. His treatments often incorporate structural, soft tissue, and functional techniques to support recovery, improve mobility, and promote overall wellbeing.

Meet Our Team

Verity Kelsey

Registered Osteopath GOSC: 11805

Verity’s journey to osteopathy began with Adult Nursing training at King’s College London, where her experience in surgical and intensive care placements sparked her passion for rehabilitation. Her personal experience with sports injuries from hockey and rugby led her to discover osteopathy’s person-centred benefits, inspiring her career transition.

During her osteopathic education at the University College of Osteopathy (UCO), Verity developed a passion for women’s health while working at the Expectant Mothers & Women’s Health Clinic. She plans to pursue advanced training in women’s health to combine her expertise in musculoskeletal rehabilitation with women’s healthcare. As an evidence-based practitioner, she integrates current research with hands-on techniques and targeted exercise rehabilitation to help patients not only recover from injuries but also return to movement stronger, more resilient, and better informed about taking their health into their own hands. Verity prioritizes patient education to ensure that patients have the information they need to improve their physical, mental, emotional, and social wellbeing.

Outside of osteopathy, you’ll find Verity exploring local trails for running and hiking with her dog, strength training, or baking treats for family and friends.

Areas of Special Interest:

    • Sports Injuries
    • Pre/Post-Surgical Rehabilitation
    • Women’s Health (including menstrual disorders, gynaecological chronic pain, and peri/menopause)

Meet Our Team

Marie-Pauline Otzen

Registered Osteopath GOSC: 11619

Growing up in Switzerland, Marie has always been very passionate about sports, including skiing, horse riding and cold water swimming. Throughout her life, she realized the importance of having osteopathic treatment and became interested in a career as an Osteopath. Being fluent in English, French and German, Marie is happy to communicate with you in any of these languages.

Marie graduated with a Master’s degree from the European School of Osteopathy. Throughout her degree, she was able to work in osteopathic specialist clinics, including sports, pediatrics, women’s health and headache clinic.

Marie applies a combined treatment approach, drawing on her knowledge and experience as an osteopath, sports massage therapist and athlete to deliver optimal care and long term management outcomes. She incorporates structural, soft tissue and cranial osteopathy techniques and principles into her treatments offering a thorough and holistic approach to health, healing, and sustainable recovery and injury management.

Additionally to Osteopathy, Marie is a professional Show Jumper and has trained in Equine Osteopathy.

Marie is a registered osteopath with the General Osteopathic council and insured with the Institute of osteopathy.

As well as being a qualified Osteopath, Marie is a sports Massage therapist with a particular interest in sport related injuries and work related stress and tension.

Meet Our Team

Angus Gould

Registered Osteopath GOSC: 10007

Angus grew up in East Sussex where both he and his family saw an osteopath regularly from a young age. After leaving school he explored different career options and decided to expand his knowledge in the area of health sciences. Four years later Angus graduated from Swansea university having obtained a first class masters degree in Osteopathy.


Angus is primarily a structural osteopath meaning he uses a variety of different techniques that focus on the body’s frame work and connective tissue, to improve the mobility and stability of joints, reduce the likelihood of muscle spasm, as well as improving circulation and lymphatic drainage to the target tissues. The type of techniques you can expect Angus to use are; joint manipulation and articulation, neuromuscular technique, muscle energy technique, myofascial release, joint harmonics, deep soft tissue techniques and exercise prescription.


Previously to being an osteopath Angus also trained as a qualified fitness instructor which he feels adds an element of rehabilitation to his practice to help achieve sustainable results.

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