Low back pain is one of the most common reasons people seek physiotherapy. Whether your back pain has come on suddenly, developed gradually or keeps returning, the right exercises can help improve your strength, mobility and confidence with movement.
At Progressive Sports and Spinal Physiotherapy, we regularly help people across Penrith and Western Sydney manage low back pain and return to the activities they enjoy.
While there is no single exercise that works for everyone, an individualised exercise program can be an important part of effective low back pain treatment.
Low back pain can develop for many different reasons. It may occur following a specific injury, lifting something heavy, an increase in exercise or activity, or sometimes without an obvious cause.
Factors that can contribute to low back pain include:
Importantly, experiencing back pain doesn’t necessarily mean there is serious damage to your spine.
A physiotherapy assessment can help identify the factors contributing to your symptoms and determine the most appropriate treatment and exercise approach for you.
For many people, staying active and gradually returning to normal movement is an important part of recovering from low back pain.
When you’re experiencing pain, it can be tempting to stop exercising altogether. However, avoiding movement for extended periods can contribute to reduced strength, stiffness and a loss of confidence in your body’s ability to move.
A tailored exercise program can help you:
The key is finding the right exercises and the right level of challenge for your individual condition.
The following exercises may be useful for some people experiencing low back pain. However, everyone’s symptoms are different. If you’re unsure whether an exercise is appropriate for you, speak with a physiotherapist before starting a new program.
Pelvic tilts are a gentle way to introduce movement through the lower back and can be useful when your back feels stiff or uncomfortable.
How to perform:
Try 10–15 repetitions with slow, controlled movements.
This gentle movement can help improve mobility through the lower back and hips.
How to perform:
Complete 2–3 repetitions per side, staying within a comfortable range.
Your glutes and hips play an important role in controlling movement and managing loads through your lower body.
Glute bridges can help build strength through these muscles while also challenging your trunk control.
How to perform:
Aim for 8–12 controlled repetitions.
As your strength improves, your physiotherapist can increase the challenge by adding resistance or progressing the exercise.
The bird dog is a great exercise for developing strength and control through your core, hips and back.
How to perform:
Complete 6–10 repetitions per side.
The goal is controlled movement rather than lifting your arm or leg as high as possible.
Building strength isn’t just about performing exercises on a gym mat. Functional movements such as standing up from a chair are an important part of rehabilitation.
How to perform:
Complete 8–12 repetitions.
As this becomes easier, your physiotherapist may progress you towards squats, lunges or loaded exercises.
There isn’t a universal exercise prescription for low back pain.
The best program will depend on your symptoms, your current strength and fitness, your lifestyle and what you want to get back to doing.
For some people, gentle mobility exercises may be appropriate initially. For others, building strength and gradually increasing their capacity to lift, run, jump or perform sport-specific movements may be the priority.
The goal isn’t simply to exercise more, it’s to exercise appropriately and progressively.
Exercise doesn’t necessarily need to be completely pain-free.
Some movements may feel challenging or produce mild discomfort. However, sharp, severe or progressively worsening pain isn’t something you should push through.
If an exercise significantly increases your symptoms or you develop new symptoms, stop the exercise and speak with your physiotherapist.
A physiotherapist can help you understand what your pain means and modify your program so you can continue progressing safely.
If your lower back pain is persistent, keeps coming back or is preventing you from working, exercising or enjoying everyday activities, a physiotherapy assessment can help.
You should also seek professional assessment if you’re unsure about the cause of your symptoms or you’re struggling to return to your normal activities.
A physiotherapist for low back pain in Penrith can assess your symptoms, movement, strength and functional capacity before developing an individualised treatment and rehabilitation plan.
At Progressive Sports and Spinal Physiotherapy, we take an active approach to treating low back pain.
Rather than simply treating the painful area, we look at the bigger picture including your movement, strength, activity levels, lifestyle and goals.
Your treatment may include a combination of:
Our aim is to help you understand your back pain, improve your physical capacity and confidently return to the activities that are important to you.
If you’re looking for low back pain physiotherapy in Penrith, the team at Progressive Sports and Spinal Physiotherapy can help.
Don’t let ongoing back pain stop you from doing the things you enjoy.
Book an assessment with Progressive Sports and Spinal Physiotherapy in Penrith to find out what’s contributing to your symptoms and develop a rehabilitation plan that’s right for you.
Natalie Batistic completed a Bachelor of Exercise Science at the University of Wollongong, followed by a Master of Physiotherapy at the University of Technology Sydney. Growing up, she played touch football, soccer, and netball, sparking her interest in physiotherapy.
This passion was further reinforced through hands-on experience in post-operative rehabilitation, neurological and stroke recovery, as well as musculoskeletal and paediatric care. Committed to evidence-based practice, Natalie takes a holistic approach to treatment, helping individuals restore movement, build confidence, and return to the activities they love.
Through his experience in competitive sport, lifting, athletics and ergonomics, JJ appreciates the importance of the relationship between movement and meaningful activities. JJ graduated with a Master of Physiotherapy from The University of Sydney after completing a Bachelor of Occupational Therapy at Australian Catholic University.
With the client at the centre, he believes in facilitating their journey by helping to equip them with the knowledge and guidance in building their body’s capacity to engage with their surroundings, adapt to change and move effectively. He also prioritises in participating in his own exercise routine and sporting interests such as golf, basketball, lifting and running to understand the various demands of activities and better relate to the client experience.
Previous to his career in Physiotherapy, JJ worked within the injury rehabilitation space and as a clinical Occupational Therapist. He also has an interest in videography and reading.
Julian graduated from the University of Sydney in 2020 with a Bachelor of Physiotherapy, achieving First Class Honours. With a strong foundation in evidence-based practice, he has developed a special interest in treating hand and vestibular injuries. His expertise also extends to managing sports-related injuries, especially those common in grappling sports. Having trained in these disciplines himself, Julian brings a unique understanding of the physical demands and challenges involved, allowing him to provide highly personalised care to athletes and active individuals alike.
A firm believer in proactive healthcare, Julian advocates for everyone to prioritise their physical health and take steps to prevent injuries before they happen. His approach emphasises avoiding orthopedic issues, leading an active lifestyle, and ultimately extending one’s health span. Through his work, he aims to empower clients to not only recover from injury but to achieve lasting well-being in their everyday lives.
Elin, is an alumni of St. Edward’s University and holder of a Bachelor’s degree in Kinesiology, furthered her academic journey by attaining a Doctor of Physiotherapy from Macquarie University in 2022.
Her passion for sports, particularly football (soccer), is evident in both her academic pursuits and personal endeavors. Specialising in the comprehensive well-being of athletes, Elin focuses on restoring them to peak performance while actively preventing future injuries.
Elin’s professional expertise is centered on musculoskeletal rehabilitation, with a specific emphasis on addressing and preventing knee injuries. Her approach integrates expert treatment with a commitment to educating and empowering patients, fostering their active involvement in enhancing their health and overall quality of life.
As an active participant in NPL football with SD Raiders, Elin brings firsthand experience and a profound understanding of the sport’s demands. Beyond the field, she extends her influence by contributing sports coverage over the weekends.
Christopher (Chris) Han graduated from the University of Sydney with a Bachelor’s Degree in Occupational Therapy, and then completed the Doctor of Physiotherapy program at Macquarie University in 2018. Chris is currently undertaking his PhD at the University of Sydney and Institute for Musculoskeletal Health in the field of low back pain and is due to complete this in early 2024.
Chris is currently an assistant Physiotherapist for the NRL Referees. Chris has previous experience as the head Physiotherapist at Panthers Premier League Netball and a number of elite sporting athletes in the private setting.
Through Chris’ experiences, he has a particular interest in all areas of the body and musculoskeletal physiotherapy, sports, vestibular rehabilitation, and Men’s Health (pre and post prostate surgery).
Suzanne graduated from Western Sydney University with a Bachelor of Health Science (Sports and Exercise Science) in 2015. She then went on to continue her studies at Macquarie University graduating from the Doctor of Physiotherapy post-graduate degree in June 2019.
Since graduating, Suzanne has worked in the local Penrith area in both private practice and Sports Physiotherapy. Suzanne has worked with sporting teams including Penrith District Netball Association, Mt Druitt Rangers (NPL), Penrith Valley Figure Skating Club, and local dance and cheer schools.
Suzanne has a particular interest in working with artistic athletes including cheerleaders and dancers. She has a professional background in both cheer and dance and has previously worked as both a cheer coach and dance teacher. Suzanne’s previous experiences are an invaluable resource to her as a physiotherapist, as she has a thorough understanding of the level of physical fitness and skill acquisition that these athletes must have in order to be successful on stage and in competition.
Suzanne’s other areas of clinical interest reside in lower limb musculoskeletal injuries, spinal pathologies and women’s health.
Nathanial graduated as a physiotherapist in 2012 which saw him work in private practice and hospital settings gaining experience in all areas of physiotherapy including hand therapy, splinting/casting, pre/post-operative care, Men’s Health and general musculoskeletal, occupational and sports physiotherapy. Since then he has gone on to complete further studies in physiotherapy enabling him to be the only dual titled Musculoskeletal, Sports and Exercise Physiotherapist in Penrith.
Nathanial has a strong background in sports physiotherapy achieving accreditation with NSWIS as a service provider and working with many elite sports teams.
Nathanial has a particular interest in working with elite athletes, complex cases and in particular assessment and management of knee, hip and shoulder pain.
Andrea graduated from the Australian Catholic University completing her Bachelor of Exercise and Sports Science in 2018 and Master’s of Clinical Exercise Physiology in 2020. After graduating she attained accreditation with ESSA as an Exercise Physiologist.
During her studies she gained clinical experience in both hospital and private practice settings, in cardiac rehabilitation, neurological conditions, cancer and chronic musculoskeletal injuries.
Since working at Progressive, Andrea has a specialist interest in treating musculoskeletal injuries, helping people in the mid-late stage of rehab to get them to return to sport or work. As well as helping people manage chronic conditions such as arthritis, osteoporosis and diabetes.
