:🧘‍♂️ 5 Exercises to Relieve Lower Back Pain

Lower back pain is one of the most common complaints we see at Rogue Rehabilitation, often caused by prolonged sitting, poor posture, or weak stabilising muscles. The good news? With the right exercises, you can reduce pain, improve mobility, and strengthen your core for long-term relief.

Here are five simple movements to get started:

1. Cat-Cow StretchGently warm up and mobilise the spine. Move slowly between arching (Cow) and rounding (Cat) your back, focusing on smooth movement and deep breathing.

2. Child’s PoseThis relaxing yoga pose lengthens the spine, releases tension in the lower back, and encourages gentle stretching through the hips.

3. Glute BridgesStrengthening your glutes helps stabilise the pelvis and take pressure off the lower back. Squeeze at the top and lower slowly.

4. Knee-to-Chest StretchLie on your back and pull one knee at a time toward your chest to release tightness through the lower spine and hips.

5. Bird DogA great exercise for improving stability and coordination. Extend opposite arm and leg while keeping your spine neutral and core engaged.

✅ Tip: Consistency is key. Perform these daily or a few times a week for best results.

If pain persists or worsens, book an assessment with Brad at Rogue Rehabilitation — we’ll identify the root cause and create a plan to get you moving pain-free again.

📍Located inside Genfit Training Centre, Ormeau🔗 www.roguerehabilitation.com.au