Exercise Can Help Your Back
For most types of lower back pain, staying active is better than bed rest. These gentle exercises can help relieve pain and prevent future episodes.
Important: Stop any exercise that increases your pain. Consult a doctor if you have severe pain, numbness, or weakness.
Exercise 1: Knee-to-Chest Stretch
How to Do It
- Lie on your back with knees bent, feet flat on floor
- Bring one knee toward your chest
- Hold behind your thigh (not over the kneecap)
- Hold for 15-30 seconds
- Slowly lower and repeat with other leg
- Do 2-3 repetitions per side
Benefits
- Stretches lower back muscles
- Relieves tension in hips and glutes
- Gentle and low-risk
Exercise 2: Cat-Cow Stretch
How to Do It
- Start on hands and knees (tabletop position)
- Cat: Round your back toward ceiling, tuck chin to chest
- Hold 5 seconds
- Cow: Let belly drop toward floor, lift head and tailbone
- Hold 5 seconds
- Repeat 10-15 times
Benefits
- Improves spine flexibility
- Warms up back muscles
- Relieves stiffness
Exercise 3: Pelvic Tilts
How to Do It
- Lie on your back with knees bent, feet flat
- Tighten abdominal muscles
- Flatten your lower back against the floor
- Hold for 5-10 seconds
- Relax and repeat
- Do 10-15 repetitions
Benefits
- Strengthens core muscles
- Improves posture awareness
- Reduces strain on lower back
Exercise 4: Bird Dog
How to Do It
- Start on hands and knees
- Extend right arm forward and left leg back simultaneously
- Keep back flat (don't arch)
- Hold 5-10 seconds
- Return to start and switch sides
- Do 8-10 repetitions per side
Benefits
- Strengthens core and back extensors
- Improves balance and coordination
- Builds spine stability
Exercise 5: Bridge
How to Do It
- Lie on back with knees bent, feet flat
- Tighten core and squeeze glutes
- Lift hips off floor until body forms straight line
- Hold 5-10 seconds
- Slowly lower down
- Do 10-15 repetitions
Benefits
- Strengthens glutes and core
- Supports lower back
- Improves hip mobility
Weekly Routine Suggestion
| Day | Exercises |
|---|---|
| Monday | All 5 exercises |
| Tuesday | Rest or walking |
| Wednesday | All 5 exercises |
| Thursday | Rest or walking |
| Friday | All 5 exercises |
| Weekend | Light activity |
Tips for Success
Do's
- Start slowly and progress gradually
- Breathe normally during exercises
- Focus on quality over quantity
- Be consistent — daily practice is best
- Apply heat before and ice after if needed
Don'ts
- Don't push through sharp pain
- Avoid exercises that worsen symptoms
- Don't hold your breath
- Skip exercises if you have acute injury
- Don't rush the movements
When Exercises Aren't Enough
See a doctor or physiotherapist if:
- Pain persists more than 2 weeks
- Pain radiates down your leg
- You have numbness or tingling
- You experience weakness
- Exercises make pain worse
Conclusion
These simple exercises can make a significant difference in managing lower back pain. Consistency is key — even 10 minutes daily can help. Remember, movement is medicine for most back pain.