These three specific back exercises are part of this comprehensive rehab program.

From the book:

BACK PAIN GOODBYE Overcome Back Pain & Reclaim Your Life In 12 Weeks Or Less

BACK PAIN GOODBYE Overcome Back Pain & Reclaim Your Life In 12 Weeks Or Less

Goals of these lower back exercises:

Here is the summary of the exercises:

Firstly: Find your ideal posture

Secondly: Loosen up your back and retrain your deep back muscles

Thirdly: Increase your back’s flexibility and awareness

Lastly: Restore the balance between the hamstring and lower back muscles

Back pain is widespread as nearly all adults have experienced it at least once in their lifetime.

Books are available at Physio Knecht Joondalup, 21 Snowbird Gardens, Joondalup; booking is essential; just text/ call 0431 6629 56

How to recover from back pain with these specific back exercises

As you know, I suffered from chronic back pain in my 20ties, starting just before I started my education for physiotherapy. Although I learned many exercises over the four years which I was doing regularly my back pain only decreased slightly.

Hence, even after four years of physio studies, my back was still not back to full function – despite my diligence in doing back exercises.

Importantly, I never gave up – please do never give up, whatever your suffering might be.

Moreover, it took me a full ten years, including studies, to become a musculoskeletal therapist and a sports physical therapist to be back pain-free eventually and do anything I wanted in life.

Only after 10 years, I had figured out the right tools and back exercises to regain full strength, proprioception and flexibility in my back to be able to run, lift heavy weights etc.

How to accumulate expertise in lower back exercises?

After a while, I realised how unique my skillset and knowledge were and the physios I was working with appreciated my knowledge. But, I didn’t know how to share it.

The word started spreading as I was very successful with my acute and chronic back pain suffering clients. (This was still back in Switzerland).

physio knecht joondalup back pain rehab
Ursula Knecht in Switzerland

In Switzerland, you need a GP referral for physiotherapy. So I got more and more clients referred to see me for their back pain.

10 years later- a comprehensive 12 weeks exercise program

Despite all this, it took me another 10 years and to be sidelined for a while to finally realise that I had unique knowledge accumulated over so many years that could help so many people.

As a result, I started writing. In the beginning, just from my frustrating and agonising journey from doctor to specialist, etc., and the prolonged journey it took to at last help myself.

Besides my experience and knowledge, I also wanted to learn what the newest research was saying, explicitly articles written by physios, pain specialists and exercise physiologists.

Consequently, it took me 30 months to write this rehabilitation program

Hence, I invested about 30 months in reading articles and summarising them to have a book eventually.

The final step was to take pictures supporting the exercise program and have the book proofread a few times…

And finally, order boxes of printed books.

While writing this, I still have ten boxes of books next to me in my office. Wouldn’t it be great to share them and give more people hope and encouragement?

Book Review:

Every back-pain sufferer will benefit

From using this program and its approach to taking control of their back pain. After 40 years in practice treating back pain, I have never found a better resource for back pain sufferers. Highly recommended!

Bruce Paulik, Senior Musculoskeletal Physiotherapist

So, what are the three most prescribed back exercises nearly all my back pain sufferers are getting?

From the book:


Overcome Back Pain & Reclaim Your Life

In 12 Weeks Or Less

Written by: Ursula Knecht

Master of Sports Physiotherapy, Bachelor of Science (Physiotherapy), Sports Physical Therapist International Academy of Sportscience (IAS), Manual Therapist Sohier Concept, Diploma Physiotherapy, Clinical Hypnotherapist

Books available at Physio Knecht Joondalup, 21 Snowbird Gardens, Joondalup, WA  6027


Sitting – posture – core stability in ADL

The activity of daily living (2) –sitting Posture exercise in daily living

(Repetition from book part one)

Firstly: Think about making your spine long – like something is pulling you up from the back of your neck. Then: Make your neck long, chin slightly down, tilt your pelvis up and a bit forward, and lift your sternum to look ahead and up.

back pain-relieving exercises physio

Active Sitting Posture:
Aim to activate good sitting posture;
1. Place your heels under your knees push your heels into the ground
2. Activate your leg muscles, pelvic floor and draw your tummy in
3. Push your hands down on your legs and bring your shoulder blades back tougher
4. Imagine you have something to pull you long on the back of your head hold all muscles tight for 10 sec while breathing.
Then relax and let go… most people lose their good posture and slough down the first time.
Go through the steps again, and this time, in the end, relax all the muscles as much as possible while holding your upright position. This is your neutral, your ideal sitting posture

“Neutral” sitting posture – sitting upright

This is YOUR “neutral position” of the spine. To sit longer in this position, you might choose a good office chair and use a lower back cushion to support your neutral lumbar lordosis.

I hope that when you observe yourself in a mirror and compare what you feel helps for this. You can expect that sometimes posture and movement feel different than they look in the mirror. Hence, we need this visual support.

Customer Review:

The book and the course Ursula’s book ‘Back Pain Goodbye’ is a wonderful guide to helping anyone who is interested in reducing back pain without pills or potions. It is an excellent guide to finding the exercises that work for your body to strengthen your back and reduce pain.

I was fortunate enough to also participate in a course where Ursula ran on back pain. The course followed the guide in her book. Following her book ( and her supporting course ) has resulted in my back being more comfortable than it has been for 20 years! I am very grateful to Ursula for sharing her knowledge through her handy little book.

Carolyn P.

How to do it:

Firstly: Start with your neutral posture and tilt your pelvis back and forth.

Importantly: Should this be uncomfortable start with really small movement first then over time gradually increase the range of motion?

You might even feel how these pelvic tilting exercises are activating and retraining your deep rotator muscles that are controlling the opening and closing of your facet joints. (65)

Pelvis tilt in sitting is critical for good alignment to ensure your spine is in its “neutral” posture.

15- 20 repetitions, aiming for easy, flowing, effortless movements. Start with a small comfortable range of motion and gradually progress. Over the next few days and weeks, you will gradually be able to move effortlessly in a bigger range of movement.

How often do the exercises?

Do this 3-5 times a day and 15-20 repetitions

Critically: The neutral spine position requires good core stability, this is a key factor for a healthy functioning back. Hence, already using this position in your daily life is retraining your core muscles while reducing the load on the passive structures of your back.

In other words, you might experience sore muscles from sitting correctly and holding your back in this neutral position.

Research has shown good core stability exercises are effective in reducing pain intensity whilst enhancing function not only in untrained persons but also in athletes. (78)

In fact, core stability exercises seem to be a significant factor in reducing pain in patients of all ages with low back pain. (65)

Just be aware that, sore back muscle from retraining your back into a neutral position may often feel quite similar to the back pain you used to have. The same area might trigger the same kind of pain; however, your body will get used to these exercises.

Usually, after about 3 weeks your body is more comfortable in this posture and your muscles are ready to be trained with more exercises.

As you can see the aim is NOT to change things around you but change your posture and habits and use a neutral position more often.

Cat and camel on all 4

Cat and camel on all 4

15/ 20 x

Small movements around the neutral spine

2-3 sets 2-3x/ day

On all 4 hands under your shoulder and knees under your hips.

Observe the mirror placed on the side.

Roll your head down chin to chest and roll your pelvis backwards/ up.

Then lift your head up and tilt your pelvis down.

Start with a small range of motion, as effortless as possible, gradually increasing the range of motion over time.

Do about 15-20 repetitions, rest and repeat another 15-20 repetitions for the second set.

Flexibility exercises are critical in helping reduce your pain. Performing these exercises regularly, preferably daily, will help you modify and improve how you are moving (also called motor control). As your movement patterns get more economical, you will learn more efficient ways of moving in your daily activities (20) – your way out of the chronic pain loop.

Book Review:

Lower back pain is poorly understood,

and often feared by many people. This book first provides education on why people have ongoing back pain, then for the first time, combines the modern treatment approaches, both physical and mental to help people overcome back pain. Once you have that mind-body connection and education, only then are you are ready to recover.

Dr Brendan Joss, ESSAM, AEP. Exercise Physiologist and Managing Director at HFRC.

4. Good Morning, (Flexibility, core stability, strength, proprioception)

It aims to retrain your back in a neutral position and stretch your hamstrings (muscles behind your thighs)

In my experience, the problem is often that the hamstrings are tight and short, and the lower back is weak, so we cannot hold this “neutral” position.

When squatting and doing our good mornings, we aim to be in a “neutral spine”. You might want to activate your tummy muscles (suck your tummy in) and your pelvic floor muscles while performing these exercises.   

Good Morning, (ADL)

(Daily or at least 3x/ week, Mon/ Wed/ Friday)

1. Grab a skin fold on your lower back

2. Keep your legs nearly straight

3. Move your pelvis back and lean forward only as far as you can keep your skin fold (keep your lower back in lordosis = neutral)

15x rest 1-2 min and repeat 3x (3 sets), preferably 1x/ day

Copyright reserved to the author Ursula Knecht, Physio Knecht Joondalup