Targeted Relief for a Common Problem — Without Leaving Home
Back pain is one of the leading causes of physical disability worldwide — and in Australia, over 70% of people will experience it at some point. Whether you’re managing lower back pain, upper back stiffness, or sciatica, the right physiotherapy exercises can make a dramatic difference.
This guide offers physiotherapist-approved back pain exercises that can be done at home, and is tailored for those seeking care in Australia, including residents of Perth looking for effective, accessible treatment.
Let’s explore how movement — done the right way — can help you get back to living pain-free.
✅ Why Physiotherapy for Back Pain?
Physiotherapy is one of the most effective, non-invasive treatments for both acute and chronic back pain. Unlike quick fixes or medications, it treats the root cause of the pain, such as:
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Muscle imbalances
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Poor posture
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Joint restrictions
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Disc injuries
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Weak core muscles
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Lifestyle habits (e.g. sedentary jobs)
A qualified physiotherapist creates a customised exercise plan that improves spinal mobility, reduces inflammation, and strengthens the muscles that support your back — helping you recover faster and avoid future flare-ups.
📍 Common Causes of Back Pain in Australia
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Office work & sedentary lifestyle
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Improper lifting or work injuries
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Post-pregnancy back strain
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Age-related degeneration (arthritis, disc wear)
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Poor posture
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Sports injuries
Whether you’re in Perth’s CBD working a desk job, or active in the suburbs, back pain physiotherapy exercises can be your go-to solution.
🔄 Benefits of Physiotherapy Exercises for Back Pain
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✅ Drug-free pain relief
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✅ Improved mobility and flexibility
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✅ Better posture
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✅ Core strength and stability
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✅ Reduced risk of reinjury
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✅ Personalized programs for your body
🧘♂️ Physiotherapist-Recommended Back Pain Exercises
These exercises are safe for most people but should be done under the guidance of a licensed physiotherapist — especially if you’re dealing with chronic pain or post-surgery recovery.
1. Pelvic Tilts
Targets: Lower back and core
How to:
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Lie on your back with knees bent
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Tighten abdominal muscles
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Flatten your lower back into the floor
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Hold for 5–10 seconds
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Repeat 10–15 times
✔️ Great for beginners and home physiotherapy in Perth
2. Cat-Cow Stretch
Targets: Spinal mobility
How to:
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On hands and knees, inhale as you arch your back (cow), then exhale as you round it (cat)
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Move slowly and smoothly
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Repeat for 10–12 breaths
✔️ Ideal for relieving morning stiffness
3. Bridge Exercise
Targets: Glutes and lower back
How to:
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Lie on your back, knees bent
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Lift hips off the ground while squeezing glutes
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Hold for 5 seconds, then lower
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Do 2 sets of 10 reps
✔️ Strengthens posterior chain, used often in back rehab programs in Australia
4. Knee-to-Chest Stretch
Targets: Lower back and hips
How to:
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Lie on your back, bring one knee to your chest
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Hold for 20–30 seconds
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Alternate legs, repeat 3 times per side
✔️ Great for tight lower backs and sciatica pain
5. Child’s Pose
Targets: Full spine stretch
How to:
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Kneel on the floor, sit back on your heels, stretch arms forward
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Hold for 30 seconds
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Breathe deeply
✔️ A gentle, relaxing stretch used in many NDIS physiotherapy home sessions in Perth
6. Wall Angels
Targets: Upper back, shoulders, posture
How to:
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Stand with your back against a wall
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Raise arms overhead and slowly lower them like a snow angel
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Keep arms touching the wall throughout
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Repeat 10 times
✔️ Improves postural correction in remote desk workers across Australia
💻 Can These Exercises Be Done with Online Physiotherapy?
Yes! Many Australians now benefit from online physiotherapy services that allow sessions via video. In Perth and other regions, virtual sessions can include:
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Initial assessment
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Supervised exercise routines
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Postural correction
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Tailored rehab programs
This is especially useful for:
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Busy professionals
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Rural & remote residents
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Seniors with mobility issues
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NDIS participants
💰 Cost of Physiotherapy for Back Pain in Australia
Physiotherapy costs in Australia typically range from $60–$130 per session, depending on:
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Location (e.g., Perth metro vs rural WA)
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Session type (in-clinic, home visit, or online)
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Therapist experience
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Session length
🧾 Funding options include:
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Medicare CDM plans (with GP referral)
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NDIS (for eligible clients)
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Private health insurance (Extras)
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My Aged Care Home Packages
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Workers’ Compensation or TAC
👨⚕️ When to See a Physiotherapist
You should consult a physiotherapist if:
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Pain lasts longer than 2 weeks
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You have restricted movement or stiffness
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Your pain radiates to legs (sciatica)
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There’s numbness or tingling
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You’ve had a recent injury or surgery
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Your posture is affecting your comfort
In Perth, you can access back pain physio via home visits, telehealth, or local clinics.
📈 Tips for Maximising Results
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Be consistent — do your exercises daily
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Don’t push through sharp pain
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Use a mirror or video call for form correction
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Track your progress with a journal or app
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Combine with walking, stretching, or swimming
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Stay hydrated and practice good posture
💬 Frequently Asked Questions (FAQs)
1. Are physiotherapy exercises effective for back pain?
Yes, they are one of the most evidence-based methods to reduce and manage back pain, especially when prescribed by a qualified physio.
2. Can I do these exercises without supervision?
Start with professional guidance, especially if you’re in pain. Once confident, you can continue them independently or with online check-ins.
3. How long until I see results?
Most patients see improvement within 2–4 weeks of consistent, tailored exercise.
4. Is online physio effective for back pain?
Absolutely. Many online physio sessions in Australia focus on back pain rehab with excellent outcomes.
5. What’s the best physio clinic for back pain in Perth?
Look for clinics or mobile services with experience in spinal rehab, chronic pain, and online service options.
🏁 Final Thoughts: Start Moving Better Today
Back pain doesn’t have to control your life. With the right physiotherapy exercises — supported by expert advice and consistent effort — you can build strength, improve flexibility, and live pain-free.
Whether you prefer in-clinic sessions, home physiotherapy in Perth, or convenient online physiotherapy across Australia, help is just a click or call away.
📞 Ready to Relieve Back Pain the Right Way?
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✅ Book a home or online physiotherapy session in Perth
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✅ Work with a licensed Australian physiotherapist
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✅ Start your personalised back pain exercise plan today
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