Gentle, well-controlled exercises can help reduce lower back pain and stiffness, while also improving strength, flexibility, and stamina. When done regularly, these movements may lower the chance of back pain returning in the future.

For most people, lower back pain is not serious and improves within a few weeks. However, if your pain is severe, long-lasting, or worsening, consult a healthcare professional before exercising.

How to Start Safely

– Begin slowly and increase intensity gradually.
– Start with cat-cow and good mornings, doing 10 repetitions, once or twice a week.
– Choose seated or standing versions based on comfort.
– As exercises feel easier, add one stretch and one strengthening move at a time.
– Stop immediately if you feel sharp or increasing pain.

Tip: A yoga mat on a firm floor is ideal. Carpet works if a mat isn’t available.

Warm-Up Exercises

Seated or Standing Trunk Rotations

– Sit or stand upright with arms crossed over your chest
– Keep hips facing forward
– Slowly rotate right, return to center, then left
– 10 reps each side

High Knees

– Stand upright
– Slowly lift one knee at a time as high as comfortable
– 10 reps per leg
– Hold a chair for balance if needed

Standing Side Bends

– Stand with feet shoulder-width apart
– Slide one hand down your leg while bending sideways
– Return to center and switch sides
– 10 reps each side

Standing Back Stretch

– Slowly bend forward, rounding your back
– Let arms hang and relax
– Return slowly to standing
– 5 repetitions

Stretching Exercises for Lower Back Pain

– Seated or Floor Cat-Cow – improves spinal mobility
– Knee Rolls – releases tension in the lower back
– Knee Hugs – gently stretches the spine
– Upward-Facing Dog – stretches the front of the body and spine

Hold each stretch for 1–5 seconds, breathing steadily.

Core Strengthening Exercises

Strong core muscles support your lower back:

– Seated or Standing Good Mornings – hinge at hips, keep back straight
– Pelvic Lifts (Hip Thrusts) – activate glutes and core
– Standing Trunk Rotations (Arms Extendnded) – improve rotational strength
– Superman Exercise – strengthens back and glute muscles

Perform 10 controlled repetitions for each exercise.

What You Should Feel

– A gentle pull or muscle fatigue is normal
– Sharp pain is not – stop immediately if it occurs
– Mild soreness the next day is common; allow recovery time

Remember to breathe continuously and avoid holding your breath.

Disclaimer:

This content is for general educational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare provider before starting any new exercise program, especially if you have existing medical conditions, severe pain, dizziness, or balance issues.