4 Best Exercises for Chronic Back Pain Relief

Chronic back pain is a pervasive ailment that can significantly impair one's quality of life.

4 Best Exercises for Chronic Back Pain Relief

Chronic back pain is a pervasive ailment that can significantly impair one's quality of life. Managing this condition often involves a combination of treatments, with exercise being a cornerstone for many therapy plans.

Healthcare professionals recommend the following four exercises for their effectiveness in relieving chronic back pain.

  • Pelvic tilts are essential in building core stability, a critical factor in supporting the lower back.
  • Bridging exercises strengthen the gluteal muscles, which play a supportive role in the spine.
  • Knee-to-chest stretches help elongate the lower back, reducing tension and promoting flexibility.
  • Lastly, wall sits enhance endurance in the back and leg muscles.

Regularly practising these exercises can improve back strength and mobility and reduce pain.

Pelvic Tilts for Core Stability

Why are pelvic tilts a quintessential exercise for enhancing core stability and mitigating chronic back pain?

This foundational movement addresses muscle imbalances often at the heart of back discomfort. By engaging the abdominal and lower back muscles, pelvic tilts promote a more balanced musculature, which supports proper alignment and reduces strain on the spine.

Furthermore, incorporating breathing techniques during this exercise can enhance its effectiveness. As patients inhale and exhale deliberately, they facilitate a deeper engagement of the core muscles, boosting the stabilisation benefits of the movement.

For individuals experiencing chronic back pain, a consistent practice of pelvic tilts, combined with mindful breathing, can lead to significant improvements in both pain management and overall core strength.

Bridging to Strengthen Glutes

Through bridging exercises, individuals can effectively strengthen their gluteal muscles, which are critical in supporting the lower back and alleviating chronic pain. These exercises promote glute activation, essential for maintaining proper posture and movement patterns, which can lead to injury prevention.

Here are the steps to perform the essential bridge exercise:

  • Lie flat on your back with knees bent and feet flat on the ground, hip-width apart.
  • Press through your heels and lift your hips towards the ceiling, squeezing your glutes at the top.
  • Hold the position for a few seconds before slowly lowering your hips back to the starting position.

Incorporating bridging exercises into a fitness regimen can significantly contribute to long-term back health and function.

Knee-to-Chest Stretches

How can one further alleviate chronic back pain after strengthening the gluteal muscles with bridging exercises?

Moving on to knee-to-chest stretches, this simple yet effective technique aids in relaxing the lower back and reducing tension in the lumbar region.

To perform this stretch:

  1. Lie on your back with your knees bent and feet flat on the floor.
  2. Pull one knee up to your chest while keeping the other foot on the ground, maintaining spinal alignment.
  3. Hold the position for 15-30 seconds, then switch legs.

This exercise can reduce pain by elongating the lower back muscles, which may become tight from daily activities or poor posture.

Incorporating knee-to-chest stretches into your routine can significantly manage and reduce chronic back pain.

Wall Sits for Endurance

Building endurance in the muscles supporting the spine, wall sits are a low-impact exercise that can help alleviate chronic back pain by strengthening the core and lower body. Proper execution is crucial for maximising their effectiveness and avoiding additional strain:

  • Posture alignment: Stand with your back against a wall, feet shoulder-width apart. You can slide down into a seated position with your thighs parallel to the floor, ensuring your knees are directly above your ankles.
  • Muscle relaxation: Hold the position, focusing on relaxing your shoulders and maintaining a neutral spine to prevent tension buildup.
  • Progressive duration: Start with shorter intervals, such as 20–30 seconds, gradually increasing the time as your endurance improves.

Consistent practice can lead to significant improvements in back support and pain reduction.


In conclusion, incorporating pelvic tilts, bridging, knee-to-chest stretches, and wall sits into a regular exercise regimen may offer significant relief for individuals suffering from chronic back pain.

These exercises enhance core stability, strengthen gluteal muscles, improve spinal flexibility, and build muscular endurance, thus contributing to a holistic approach to managing back pain.

Under proper guidance, consistent practice is essential for achieving the best pain reduction and functional improvement outcomes.

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