These exercises for lower back pain are gentle, need no equipment and suit most people with everyday back ache. The Tylurs com physiotherapy team gives each one clear steps, reps and ways to progress, plus a simple weekly plan and honest advice on when to stop.
Key takeaways
- For most everyday back pain, gentle movement helps more than rest.
- Mix daily mobility moves with strength work on alternate days, plus regular walking.
- Mild discomfort up to about 3 or 4 out of 10 that settles quickly is fine.
- Stop and get checked for spreading leg symptoms, worsening pain or any red flag.
Why movement helps a sore lower back
Most lower back pain is non-specific: it comes from sensitive muscles, joints and ligaments rather than serious damage. NHS advice on back pain is to stay active and carry on with daily activities, and NICE guidance puts exercise at the centre of treatment. Movement helps muscles relax and reassures a protective nervous system; bed rest tends to leave you stiffer and weaker.
If your pain started after a fall or accident, or you have new numbness or weakness in a leg, get it assessed first. Our guide to lower back pain explains common causes, and if leg pain is your main problem, read about sciatica.
7 exercises for lower back pain, step by step
Use a firm surface, move slowly, breathe normally and start with the lower number of reps.
1. Knee-to-chest stretch
Lie on your back with knees bent. Bring one knee towards your chest, holding behind the thigh, until you feel a comfortable stretch. Reps: hold 10 to 20 seconds, 3 to 5 times each side. Progress: bring both knees up and rock gently.
2. Pelvic tilts
Lying with knees bent, gently tighten your stomach and flatten your lower back towards the floor, then let it arch slightly. Keep it small and smooth. Reps: 10 slow tilts, holding about 5 seconds. Often the most comfortable move during a flare-up.
3. Cat-cow
On all fours, breathe out and round your back up, then breathe in and let it sag gently, moving only as far as is comfortable. Reps: 8 to 10 slow cycles. Pad your knees if kneeling hurts.
4. Glute bridge
Lying with knees bent, squeeze your buttocks and lift your hips into a straight line from shoulders to knees without arching. Reps: hold 3 to 5 seconds, 8 to 12 times, 2 sets. Progress: longer holds, marching feet, then single-leg bridges.
5. Bird dog
On all fours with a level back, slide one leg back to hip height, then add the opposite arm, keeping your pelvis still. Reps: hold 3 to 5 seconds, 6 to 8 times each side. Start with leg lifts only.
6. Child’s pose
Kneel, sit back towards your heels and walk your hands forward, resting your forehead down. Reps: hold 20 to 30 seconds, 3 times. Leave it out if folding forward worsens pain or leg symptoms.
7. Walking
Start with a relaxed 5 to 10 minute walk on flat ground, split into shorter walks if needed. Add a few minutes every few days, working towards the NHS physical activity guidelines of at least 150 minutes of moderate activity a week.
A simple weekly plan
Daily mobility plus strength on alternate days gives muscles time to recover. Each session takes 15 to 20 minutes.
| Day | Mobility | Strength | Walking |
|---|---|---|---|
| Mon, Wed, Fri | Pelvic tilts, knee-to-chest, cat-cow, child’s pose | Glute bridge, bird dog | Two short walks |
| Tue, Thu | Pelvic tilts, cat-cow, child’s pose | Rest | One or two walks |
| Saturday | Any two you find helpful | Rest | A longer, relaxed walk |
| Sunday | Gentle stretches if you like | Rest | Walk as you feel able |
Repeat for a fortnight, then progress one thing at a time: a few more reps, a longer hold or a longer walk.
Physio tip: Attach your exercises to something you already do every day, such as boiling the kettle in the morning.
If you sit at a desk most of the day, our desk stretches for office workers add movement between sessions.
How much discomfort is OK?
Tylurs com physiotherapists use a simple 0 to 10 scale:
- Fine to continue: up to about 3 or 4 during exercise, settling within an hour, no worse next morning.
- Ease off: higher pain, or a noticeably stiffer back next morning. Cut reps or range for a few days.
- Stop: sharp, stabbing or steadily increasing pain, or any warning sign below.
A warm pack can help muscles relax after a session; our guide to ice or heat for an injury explains which suits you.
What to avoid while your back settles
- Long spells of bed rest or sitting still.
- Bouncing or forcing stretches, or holding your breath.
- Heavy or awkward lifting during a flare-up.
- Doing too much on a good day.
- Relying on a back belt; NICE advises against them.
When to stop and get advice
See a GP or physiotherapist if pain spreads below the knee or brings pins and needles, is getting steadily worse, is no better after a few weeks, or stops you working or sleeping. See a GP without delay for unexplained weight loss, night pain that does not ease, fever or a history of cancer.
Call emergency services for back pain with numbness or weakness in both legs, numbness around your genitals or bottom, new bladder or bowel problems, chest pain, or pain after a serious accident. These can signal cauda equina syndrome, which needs treatment straight away.
How physiotherapy takes it further
Home exercises cannot tell you why your back hurts. Our physiotherapists start with a thorough assessment, then tailor exercises to your symptoms, job and goals, adding hands-on treatment and advice on pacing and flare-ups where it helps.
If your back keeps flaring up, our back and neck pain physiotherapy service is a good place to start. Explore more guides on the physiotherapy blog, learn about the clinic at Tylurs com, or book your back pain assessment.
Questions readers often ask
How often should I do exercises for my lower back?
Little and often beats one long session. Gentle mobility moves such as pelvic tilts and cat-cow can be done daily, even twice a day. Strengthening moves like bridges and bird dog are best three or four times a week. Sticking with the routine for several weeks matters more than any single session.
Should I stretch or strengthen when my back hurts?
Both have a place. In the first days of a flare-up, gentle mobility usually feels best. As pain settles, strengthening matters more, because stronger muscles help your back cope with lifting and bending. NICE does not single out one type of exercise, so the routine you will keep doing is usually right.
Are sit-ups or crunches good for lower back pain?
They are not needed, and repeated sit-ups can aggravate a sensitive back during a flare-up. Bird dog, bridges and side planks train your trunk with less strain. That does not make sit-ups dangerous for everyone; if you enjoy them, bring them back gradually once your back feels settled and strong.
How long before back exercises start to help?
Mobility exercises often ease stiffness straight away, although the effect may be short-lived at first. Building real strength usually takes several weeks of regular practice, so give a routine four to six weeks. If pain is not improving, is getting worse or stops everyday activities, see a GP or physiotherapist.
