The Best Chiropractic Exercises for Lower Back Pain

Lower back pain is an incredibly common issue with 90 percent of Australians suffering from lower back pain at some point in their life. Suffering from lower back pain can make doing day to day activities difficult and make life harder. Whether your lower back is in pain due to a sports injury or a pre-existing health condition, there are chiropractic exercises that can improve and maintain your lower back strength and flexibility.

Please note that these exercises are for general advice only, please consult one of our Chiropractors before beginning an exercise program.


Knee to Chest

  1. Lie on the floor
  2. Keep your knees bent, feet on the floor and low back relaxed
  3. Tighten your abdominal muscles
  4. Bring both your knees toward your chest while holding on behind or on top of your knees
  5. Keep your back against the floor
  6. Hold for 5 seconds and repeat 10 times


Butterfly Pose

Lower back pain can be the result of tight thigh muscles, which the butterfly pose can help with.

  1. Sit with your spine straight and legs spread out.
  2. Bend your knees and bring your feet towards your pelvis, touching the soles of your feet together.
  3. Grab your feet with your hands.
  4. Try to bring your heels as close to your groin as possible.
  5. Take a deep breath in. Breath out while pressing your thighs and knees downward towards the floor.
  6. Flap both your legs up and down like the wings of a butterfly.
  7. Stop flapping then take a deep breath in and as you exhale, bend forward, keeping your chin up and spine straight.
  8. Press your elbows on your thighs or on your knees, pushing your knees and thighs closer to the floor.
  9. Feel the stretch in your inner thighs and take long, deep breaths, relaxing the muscle.
  10. Take a deep breath in and bring the torso up.


Trunk Arching

  1. Kneel on all fours
  2. Arch your back up and hold the position for 5 seconds
  3. Gently lower your stomach towards the ground.
  4. Hold here for 5 seconds and repeat the motion 10 times.


Single Leg Lift

Leg lifts are a great example of a core exercise for lower back and a way to strengthen the lower ab muscles so your core can properly support your spine.

  1. Sit upright with one knee bent and one extended.
  2. Flex the foot of your extended leg to a 90-degree angle and gradually raise that leg until it’s about a foot above the floor.
  3. Lower it slowly and repeat.
  4. Switch legs and repeat on opposite side.


Diagonal Curl

  1. Lie on your back with both knees bent in 90 degrees angles and both feet flat on the floor
  2. Contract your abdominal muscles
  3. Slowly sit up to 45 degrees
  4. Reach both arms toward one side, then the other
  5. Slowly lower down while keeping your abdominal muscles tightened
  6. Rest for 10 seconds then repeat 10 times, aiming for three sets


Make an Appointment at Our Perth Clinic

Got lower back pain? Visit a chiropractor today. For more information on our physiotherapeutic muscle therapy or chiropractic adjustments, read our section on what to expect for your first visit. If you’re experiencing pain related to your spine, joints or soft tissue, make an appointment with our chiropractors today. To make an appointment, contact us online or call 08 9227 9341 today.