Exercises to relieve lower back pain
Lower back pain can limit your daily life and make it tempting to avoid everyday movements. These general exercises aim to restore mobility and strength without overloading the area, but remember that they are a starting point. Combining this guide with a personalised plan designed by a physiotherapist gives you the best chance of improving how you feel.
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6 recommended exercises
Pelvic tilt lying down
Easy- 1.Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- 2.Breathe in and, as you breathe out, draw in your abdomen and press your lower back into the floor, tilting your pelvis upwards.
- 3.Hold the contraction for 5 seconds and return slowly to the starting position.
Caution:
- Do not perform if lower back pain increases when you press your lower back into the floor, or if you have a lumbar disc herniation without medical supervision.
Knee to chest lying down
Easy- 1.Lie on your back with both knees bent and feet flat on the floor.
- 2.Bring one knee towards your chest, holding it gently with your hands without forcing it.
- 3.Hold the position for 10 seconds, return to the starting position and switch sides.
Caution:
- Avoid if you feel sharp pain when flexing the hip, or if you have sciatica that is not medically managed.
Basic bird dog on all fours
Medium- 1.Get onto all fours with your wrists under your shoulders and knees under your hips.
- 2.Slowly extend one arm forwards while extending the opposite leg backwards, keeping your pelvis level.
- 3.Hold for 3 seconds, return to the centre and repeat on the other side.
Caution:
- Do not perform if you lose stability or if intense lower back pain appears during the movement.
Controlled glute bridge
Medium- 1.Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- 2.Squeeze your glutes and abdominals to lift your pelvis until your knees, hips and shoulders are aligned.
- 3.Hold for 2 seconds, then lower in a controlled way without letting your lower back drop.
Caution:
- Avoid if you have acute lower back pain when lifting the pelvis, or if you have uncompensated scoliosis.
Controlled dead bug
Hard- 1.Lie on your back with your arms extended towards the ceiling and your knees bent at 90 degrees.
- 2.Slowly extend one leg towards the floor while taking the opposite arm overhead without touching the floor.
- 3.Return to the centre and repeat on the other side, keeping your abdominals engaged so your lower back does not arch.
Caution:
- Do not perform if lower back pain worsens, or if you have a disc herniation without prior stabilisation work.
Side plank with knee support
Hard- 1.Lie on your side, supported on your forearm, with the lower knee resting on the floor and the upper knee bent to reduce the load.
- 2.Lift your hip until your body forms a straight line from your shoulder to your upper knee.
- 3.Keep your abdominals engaged and lower slowly back to the floor after 30 seconds, then switch sides.
Caution:
- Avoid if you cannot maintain alignment without lower back pain appearing, or if you have shoulder instability.
How to fit these exercises into your day
Fit this sequence into manageable moments of the day, such as when you get up or before going to bed, spending 15-20 minutes and keeping your breathing steady and conscious with each repetition. Consistency is key: you can set weekly reminders and note down how you feel to assess your progress. If you notice a movement becoming easier, it is time to review the progression, ideally with a personalised plan that adapts intensity and frequency to how you are developing.
Important precautions
If sharp pain, tingling, loss of strength or changes in sensation appear during any exercise, stop and contact a physiotherapist. Avoid forcing the lower back, do not work to the point of extreme fatigue and prioritise technique over the number of repetitions. These exercises serve as a starting point, but persistent problems deserve a professional assessment to rule out underlying causes and set out safe guidelines.
Want a plan tailored to your case?
These exercises are a good starting point, but every case is different. A physiotherapist can design a progressive plan for you, with monthly follow-up.
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Frequently asked questions
How often should I do these exercises each week?
It is usual to do them 3-4 times a week to maintain a steady stimulus without overloading the back. If you are unsure about frequency or intensity, a personalised plan will tell you exactly how many reps to do and how to progress.
Do I need any equipment to get started?
To begin you only need a comfortable surface, such as a mat, and enough space to move. If you later need to add bands or other tools, a personalised plan will adjust that progression according to your specific situation.
When will I start to notice an improvement?
Everyone responds at a different pace: some people notice relief within a few days and others need weeks. Recording your progress and checking in regularly with a physiotherapist helps you understand what changes the exercises need in order to keep moving forward.
Why do I need a personalised plan?
A personalised plan takes into account your history, pain levels, mobility and goals, whereas general exercises only offer a foundation. A physiotherapist can adjust the volume, modify movements and add progressions so that the programme evolves with you and reduces the risk of relapse.
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