Let’s be real—winter is great for hot chocolate, cozy socks, and binge-watching series you’ll never admit to watching. But your lower back? It’s not loving the cold quite as much.
If you’re waking up feeling like the Tin Man before his oil can or groaning like a grandparent every time you bend down to pick up your socks, you’re not alone.
Cold weather = stiff joints & muscles = cranky back.
But don’t worry—we’ve got your spine’s back!
Here are 4 simple physio-approved moves you can do in your lounge room without needing a gym, yoga mat, or a full identity crisis.
1. Cat stretch… some people also call this stretch “Puppy”
Why:
Mobilizes the spine, improves flexibility.
How:
Start on hands and Knees and stretch your “paws” out in front, as you push your tail out behind you , like our cute little friend above.
Breathe as you stretch
Repeat 2-3 times
2. Cat-Cow Stretch – For When You Feel Like a Rusty Robot
How:
• Still on hands and knees, Inhale and arch your back up like an angry cat.
• Exhale and drop your tummy down while lifting your head and tailbone (moo like a cow if you must).
Reps:-5-10 slow, smooth reps
NB – slow is the trick here ( if it hurts don’t arch so much… or skip this one)
3. Knee-to-Chest Stretch – The Self-Hug You Deserve
Why:
Relieves tension in the lower back and hips.
How:
• Roll over on your back and gently hug one knee to your chest, keeping the other leg bent or straight.
• Hold for 20–30 seconds, then switch legs.
Reps: x 2 each side
Bonus: Doubles as a gentle moment to ponder why you thought moving to a house with tiled floors in winter was a good idea
4. Wind Screen Wipers
Still on your back, with knees bent and feet together
How:
Relax your arms , resting palms on the floor ( mat or wherever you are )
Roll the knees gently from side to side , at the speed of your slowest windscreen wiper setting
Note this a loosening exercise NOT a stretch, so dont push it, just keep moving.
Reps: keep moving fora minute (60 seconds)
AND if any of these exercises cause you any pain , STOP and email your friendly Physio for advice (eg us)
Disclaimer: The advice in this blog is of a general nature and should not be used in place of a consultation with a qualified health practitioner