Physio · Lower Back Pain
Lower Back Pain
Sound familiar?
You sit at a desk for eight hours, then bend over to pick up a toddler, a car seat, or a laundry basket - and your lower back lets you know about it. Most dads with back pain don't have anything scary going on; the back just gets stiff and deconditioned from long sitting and sudden lifting.
What helps
Gentle movement beats bed rest almost every time. Reset the spine with easy positional drills, build endurance in the deep core so your back stops doing all the work, and practice hinging at the hips when you lift kids or groceries.
The exercises
Physio
Pelvic Tilt
A gentle lying drill that rocks the pelvis to mobilize the lower spine and wake up the deep abdominals - the classic first step when a stiff, achy back needs easy movement.
Physio
McGill Curl-Up
A spine-sparing core exercise that builds abdominal endurance without bending the lower back - designed specifically for people whose backs don't tolerate sit-ups.
Physio
Knee-to-Chest Rock
A soothing lying stretch that gently rocks the knees toward the chest, decompressing a stiff lower back and easing tension in the glutes.
Not medical advice
These exercises are general education for common aches, not a diagnosis. Start gently, stop anything that causes sharp pain, and see a doctor or physiotherapist if pain is severe, worsening, or hangs around for more than a couple of weeks.