Back Pain

How can Osteopathy help?

At Twin Rivers Osteopathy, we look beyond the location of your pain.

Your lower back doesn't work in isolation. The hips, pelvis, upper back, muscles, joints and the way you move can all influence how your lower back feels and functions.

Your osteopath will take the time to understand your symptoms, lifestyle, movement patterns and individual needs.

We then develop a personalised approach designed to help you: 

• Reduce pain and muscle tension
• Improve mobility and flexibility
• Restore comfortable movement
• Build strength and confidence
• Better understand your symptoms
• Reduce the likelihood of recurring flare-ups

Treatment may include hands-on osteopathic techniques, soft tissue work, joint mobilisation, dry needling, movement advice and personalised exercises, depending on what is appropriate for you.

For ongoing or recurrent back pain, we may also incorporate Clinical Reformer Pilates to help improve strength, control, mobility and confidence in movement.

Don't let back pain become your normal.

Whether your pain has come on suddenly or you've been managing it for months or even years, understanding what's contributing to your symptoms is an important first step.

If your lower back pain isn't improving, keeps returning, or is starting to interfere with the things you enjoy, we're here to help.

Book an appointment with Twin Rivers Osteopathy or call (03) 4135 2701 to discuss your symptoms and find the right approach for you.
 

4 Simple Exercises for Lower Back Pain

Move slowly and comfortably. You should not force into pain. If an exercise significantly increases your symptoms, stop and speak with your osteopath or healthcare professional.

1. Pelvic Tilts

Helps: Improve lower back mobility and awareness.

Lie on your back with your knees bent and feet flat on the floor.

Gently tighten your abdominal muscles and tilt your pelvis so your lower back gently presses towards the floor. Hold for a few seconds, then relax and return to your starting position.

Try: 10–15 repetitions.

2. Knee-to-Chest Stretch

Helps: Gently stretch the lower back and hips.

Lie on your back with both knees bent. Slowly bring one knee towards your chest, holding behind the thigh if comfortable. Hold for 15–20 seconds before returning the foot to the floor. Repeat on the other side.

Try: 2–3 times each side.

3. Glute Bridge

Helps: Strengthen the glutes, hips and core to support your lower back.

Lie on your back with your knees bent and feet hip-width apart. Engage your abdominal muscles and squeeze your glutes as you slowly lift your hips from the floor. Pause at the top, then lower with control.

Try: 8–12 repetitions.

4. Bird Dog

Helps: Improve core strength, balance and control through the spine.

Start on your hands and knees with your hands under your shoulders and knees under your hips. Gently brace your core and slowly extend one arm and the opposite leg. Hold for a few seconds, then return to the starting position. Repeat on the opposite side.

Try: 6–10 repetitions each side.

Keep Moving

When you're experiencing lower back pain, complete rest isn't always the answer. Gentle, appropriate movement can help maintain mobility and gradually rebuild strength and confidence.

Everyone's back pain is different, so exercises should be tailored to your individual symptoms and abilities.

Not sure which exercises are right for you? Our osteopaths at Twin Rivers Osteopathy can assess your movement and create a personalised exercise and rehabilitation plan to help you move with greater confidence.

Book your appointment today or call (03) 4135 2701.