7 gentle exercises for lower back pain you can do at home

When your back aches, the natural instinct is to lie still and wait for it to pass. For most everyday back pain, gentle movement does more good. The right exercises for lower back pain ease stiffness, calm sensitive muscles and joints, and build the strength that helps stop the pain coming back.

The Tylurs com physiotherapy team has set out seven simple exercises below: how to do them, how many to do and how to make them harder as you improve. You will also find a weekly plan, what to avoid, how much discomfort is acceptable and the warning signs that mean you should stop and get checked.

Why movement helps a sore lower back

Most lower back pain is non-specific. That means it comes from sensitive muscles, joints and ligaments rather than serious damage, and it tends to change with position and activity. NHS advice on back pain is to stay active and carry on with your daily activities as much as you can, and NICE guidance puts exercise at the centre of treatment for low back pain.

Movement helps muscles relax and reassures a protective nervous system that it is safe to move again. Bed rest tends to leave you stiffer and weaker.

The routine below suits you if your pain came on gradually or after an everyday strain, you can still move (even slowly) and you have none of the warning signs listed near the end of this article.

If your pain started after a fall or accident, or you have new numbness or weakness in a leg, get it assessed before you begin. Our guide to lower back pain explains the common causes, and if pain running down your leg is your main problem, read about sciatica first.

Use a firm, comfortable surface such as a mat or carpet, move slowly and breathe normally.

7 exercises for lower back pain, step by step

Start with the lower number of reps. You do not need all seven every day; the weekly plan below spreads them out.

1. Knee-to-chest stretch

Helps with: morning stiffness and a tight, achy feeling across the lower back and buttocks.

1. Lie on your back with your knees bent and feet flat.
2. Bring one knee up towards your chest and hold it with both hands behind your thigh.
3. Draw it gently closer until you feel a comfortable stretch in your lower back or buttock.
4. Hold, breathing slowly, then lower the foot and swap sides.

Reps: hold for 10 to 20 seconds, 3 to 5 times on each side.

Progress: bring both knees up together, holding behind your thighs, and rock gently from side to side.

2. Pelvic tilts

Helps with: easing stiffness and getting a sore back moving. This is often the most comfortable exercise during a flare-up.

1. Lie on your back with your knees bent, feet hip-width apart and arms by your sides.
2. Gently tighten your stomach muscles and tilt your pelvis so your lower back flattens towards the floor.
3. Hold for a few seconds, then relax and let your lower back arch slightly away from the floor.
4. Keep the movement small and smooth, like a slow rocking motion.

Reps: 10 slow tilts, holding each for about 5 seconds.

Progress: try it sitting on a chair or standing with your back against a wall, so you can use it as a quick reset during the day.

3. Cat-cow

Helps with: moving your whole spine, especially after long spells of sitting.

1. Kneel on all fours with your hands under your shoulders and knees under your hips.
2. Breathe out and slowly round your back up towards the ceiling, letting your head drop.
3. Breathe in and let your back sag gently, lifting your head and tailbone.
4. Move only as far as feels comfortable.

Reps: 8 to 10 slow cycles.

Progress: pause for a breath at each end and let the range grow as your back loosens. If kneeling hurts, pad your knees with a folded towel.

4. Glute bridge

Helps with: building strength in the buttock and back muscles that support you when you lift, climb stairs or stand for long periods.

1. Lie on your back with your knees bent, feet flat and hip-width apart.
2. Squeeze your buttocks and lift your hips until your body forms a straight line from shoulders to knees.
3. Avoid arching your lower back at the top.
4. Hold, then lower slowly.

Reps: hold for 3 to 5 seconds, 8 to 12 times, for 2 sets.

Progress: hold for up to 10 seconds, march your feet alternately while your hips are lifted, and later try single-leg bridges.

5. Bird dog

Helps with: trunk control and endurance, the kind that helps when you carry shopping or reach and twist.

1. Start on all fours with your back level, as if balancing a cup of tea on it.
2. Slowly slide one leg back and lift it to hip height, keeping your pelvis still.
3. When that feels steady, reach the opposite arm forward at the same time.
4. Hold, return with control, then swap sides.

Reps: hold for 3 to 5 seconds, 6 to 8 times on each side.

Progress: start with leg lifts only, then add the arm, then build the hold towards 10 seconds.

6. Child’s pose

Helps with: a gentle stretch through your back and hips, and relaxing tense muscles at the end of a session.

1. Kneel with your big toes together and knees as wide apart as is comfortable.
2. Sit back towards your heels, walking your hands forward along the floor.
3. Rest your forehead on the floor or a cushion and breathe slowly.

Reps: hold for 20 to 30 seconds, 3 times.

Progress: walk your hands slightly to one side, then the other, to stretch the sides of your back. A pillow between your heels and buttocks helps if your knees complain. If folding forward makes your pain or any leg symptoms worse, leave this one out for now.

7. Walking

Helps with: general fitness, mood and sleep, all of which influence back pain.

1. Start with a comfortable 5 to 10 minute walk on flat ground.
2. Keep the pace relaxed.
3. If one longer walk is too much, split it into two or three short ones.

Progress: add a few minutes every few days, then pick up the pace. Over time, work towards the NHS physical activity guidelines, which recommend at least 150 minutes of moderate activity a week for adults, plus strengthening activities on at least two days.

How to fit exercises for lower back pain into your week

This plan mixes daily mobility with strength work on alternate days, so your muscles get time to recover. Each session takes around 15 to 20 minutes.

Day	Mobility	Strength	Walking
Monday	Pelvic tilts, knee-to-chest, cat-cow	Glute bridge, bird dog	Two short walks
Tuesday	Pelvic tilts, cat-cow, child’s pose	Rest	One or two walks, slightly longer
Wednesday	All four mobility moves	Glute bridge, bird dog	Two short walks
Thursday	Pelvic tilts, cat-cow, child’s pose	Rest	One or two walks
Friday	All four mobility moves	Glute bridge, bird dog	Two short 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 the same week 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. Habits stick better than good intentions.

If you sit at a desk for most of the day, our desk stretches for office workers are an easy way to add extra movement between sessions.

How much discomfort is OK?

Feeling a stretch or mild discomfort is normal, especially in the first week or two, and it does not mean you are causing harm.

Many physiotherapists use a 0 to 10 scale, where 10 is the worst pain imaginable:

• Fine to continue: discomfort up to about 3 or 4 out of 10 during exercise that settles within an hour or so, with your back no worse the next morning.
• Ease off: pain that climbs higher than that, or a back that is noticeably stiffer or sorer the next morning. Cut back the reps, reduce the range or drop that exercise for a few days, then try again.
• Stop: sharp, stabbing or steadily increasing pain, or any of the symptoms in the next section.

For short-term relief after a session or during a flare, a warm pack can help your muscles relax. If you are unsure whether warmth or cold suits you better, read our guide to ice or heat for injury.

What to avoid while your back settles

A few habits tend to slow recovery. None are dangerous in themselves, but a sensitive back needs time to adapt.

• Long spells of bed rest or sitting still. Change position regularly and get up to move at least every half an hour.
• Bouncing or forcing stretches. Ease into each position and hold it gently.
• Holding your breath or bracing hard. Tense, rigid movement often makes back pain feel worse.
• Heavy or awkward lifting during a flare-up. Your back is built to bend and lift, but build back up to heavier loads gradually.
• Doing too much on a good day. Keep your routine roughly the same on good and bad days.
• Relying on a back belt or brace. NICE advises against belts and corsets for managing low back pain.

There is no single “perfect” move. Consistent, gentle exercises for lower back pain done over weeks tend to beat any clever routine copied from the internet.

When to stop and get advice

Stop the exercises and speak to a GP or physiotherapist if:

• pain spreads down a leg, especially below the knee, or you develop pins and needles or numbness
• the pain is getting steadily worse rather than easing over a few days
• your pain is no better after a few weeks of regular exercise
• it is stopping you working, sleeping or doing everyday tasks
• you are relying on painkillers to get through each day

See a GP without delay if you have lost weight for no clear reason, notice a swelling or change in the shape of your back, have pain that is worse at night and does not ease with rest, feel hot and shivery, or have a history of cancer.

When to seek urgent medical help

Call your local emergency number or go to your nearest emergency department if you have back pain with any of the following:

• numbness, tingling or weakness in both legs, or pain in both legs
• numbness or loss of feeling around your genitals or bottom
• new problems with your bladder or bowels, such as difficulty peeing or being unable to control when you pee or poo
• changes in sexual function, such as loss of sensation
• chest pain
• pain after a serious accident, such as a car crash or a bad fall

The first four can be signs of cauda equina syndrome, a rare but serious condition where the nerves at the base of the spine are compressed. It needs treatment straight away, so do not wait to see whether the symptoms settle.

How physiotherapy takes your exercise programme further

Home exercises are a great start, but they cannot tell you why your back hurts or which movements suit you best. At Tylurs com, our physiotherapists begin with a thorough assessment and red-flag screening, then tailor your programme to your symptoms, your job and your goals.

Treatment might include:

• exercises chosen for you and progressed as your strength and confidence grow
• hands-on treatment such as manual therapy, used alongside exercise as NICE recommends
• advice on pacing, sleep, work set-up and managing flare-ups
• help with pain linked to sitting and screen work, covered in our guide to posture-related pain

New to physio? Our guide to your first physiotherapy appointment explains what to expect.

Book a back pain assessment at Tylurs com

If your back is not settling, keeps flaring up or you want a programme built around you, our back and neck pain physiotherapy service is a good place to start. Your physiotherapist will assess what is driving your pain and agree realistic goals with you.

Book your back pain assessment and get your back moving again.