Exercises for Lower Back Pain
When your lower back is sore, the hardest question is what you are actually allowed to do. This guide gives a practical starting programme used often in our Centurion clinic, with dosage and safety rules so you know exactly how much to do.
How to structure your first two weeks
Begin with mobility exercises once or twice a day to reduce stiffness, then add two or three strengthening exercises every second day. Keep discomfort at a level you would describe as mild, roughly three out of ten, and expect it to settle within an hour of finishing. Progress by adding repetitions before you add difficulty.
Why strength matters more than stretching alone
Stretching often feels good but the relief can be short lived. Strength work in the hips, trunk and back extensors changes how much load your spine can tolerate day to day, which is what keeps episodes from returning. In practice a blend works best: mobility first to reduce guarding, then strength to build capacity.
Getting help locally
General exercises suit many people but not everyone. If you are working through back pain in Centurion and are not sure which exercises fit your presentation, a single physiotherapy assessment can turn a generic list into a specific plan.
If you're in Centurion or Midrand and want personal guidance, our physiotherapist offers same day appointments in clinic in Eco Park, Centurion, or at your home.
Related physiotherapy services
Frequently asked questions
How often should I do back exercises?+
Mobility work can be done daily. Strength work is usually done every second day to allow recovery, then progressed as symptoms settle.
Should I exercise if my back hurts?+
Mild discomfort during exercise is usually acceptable. Sharp pain, leg symptoms or a flare that lasts more than 24 hours means the exercise or the dosage needs changing.
How long before I feel a difference?+
Many people notice easier movement within one to two weeks, while strength related change usually takes six weeks or more.
Can physiotherapy help chronic back pain?+
It can. Chronic back pain often responds to a combination of graded exercise, education about pain and load, and hands on treatment for symptom relief.
Book with N S Physiotherapy
In clinic in Eco Park, Centurion, or home visits across Centurion and Midrand.