Stronger, More Flexible, Pain-Free Readers

My name is Natalie March from Physio-logical, a chartered physiotherapist in PO9.

We hope you found our tips and exercises for neck pain in our last article useful.

We are pleased to announce that we now have two new physiotherapists at our Havant clinic – please see for more information about our team.

We are now offering a neurological physiotherapy service too, so if you have MS, Parkinson’s Disease, or have had a Stroke then we can help you.

So today’s subject is “I’ve got lower back pain – what can I do?”

Here is a testimonial from one of our clients who had lower back pain:

“Assessment of my lower back problem and full explanation of why I was suffering and the introduction to a series of exercises to significantly improve flexibility of my spine and increase muscle strength in the affected area. The treatment was good value for money and I would recommend to a friend” (Mr. L)

Lower back pain is reported by 80% of people at some time in their life but a lot of people just live with the pain. People suffering from lower back pain are those with jobs that involve driving, builders, golfers to name a few!

Back pain can have many root causes, not least poor posture that causes (an imbalance and stiffness in certain muscles) so I have chosen exercises below that will help mobilise the back and open up the joints to increase flexibility.

Hands on physiotherapy treatments including; massage, mobilisation, manipulation, myofascial release, neural release, combined with stretching and core stability exercises is an effective treatment for lower back pain. We also offer acupuncture which is great for the treatment of lower back pain too.

Exercises for Lower Back Pain

Please be aware of your body and take advice from your GP before exercising if you have any aches or pains, or send me an email for advice and guidance.

Knee to chest (Lumbar Spine Flexion)

  • Kneel down with your arms stretched out in front and head lowered
  • Sit back onto your heels
  • Hold 30 seconds x 2 x 3 times a day

Knee Rolling (Lumbar Spine Rotation)

  • Lie on your back with your knees bent up and feet flat on the surface
  • Keep your knees together and roll them steadily from side to side.
  • Repeat ten on each side, three times a day.
  • Hold the last position for a 30 seconds each side

Back Arching (Lumbar Spine Extension)

  • Lie on your front
  • Push up with your arms and arch your back
  • Repeat ten times, three times a day
  • Hold the last position for a 30 seconds

Side Bending (Lumbar Spine Side Flexion)

  • Stand with your hands against the sides of your thigh.
  • Slide one hand down the same thigh, bending to that side and avoiding any twisting
  • Repeat ten times, three times a day

If you are suffering from lower back pain then please get in contact with us via, 07835 712306 or book online as we can help you to get rid of your lower back pain today.

Special Offer
Have you had a Stroke? Do you have Parkinson’s Disease or MS? We can help you. To claim your FREE 15 minute assessment at out Havant clinic with our specialist neuro physiotherapist please call 07835 712306 or email:, terms and conditions apply. Please quote: Postcode Publications.  We offer affordable treatment plans.

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For more tips and guidance or to book an appointment online please visit

Posted on Thu, 22/02/2018 - 11:01