Gentle Lower Back Exercises to Do at Home

The most useful lower back exercises at home are gentle, controlled movements that wake up the muscles around your spine, hips and stomach: pelvic tilts, cat-cow, bird dogs, glute bridges, dead bugs and modified side planks. Done regularly, a short routine like the one below can help your back feel stronger and less stiff, especially if you sit a lot.

What these exercises are not is a treatment for a specific injury. If your back pain is severe, getting worse, or comes with the warning signs listed further down, see a doctor or physiotherapist before you start.

A few principles first

Movement usually helps. For common, non-specific lower back pain, health services such as the NHS advise staying as active as you can rather than resting in bed. Gentle exercise is part of that.

Mild discomfort is fine; sharp pain is not. Feeling a stretch, a bit of stiffness or muscle effort is normal. Sharp, shooting, burning or electric pain, or pain that travels down a leg, is a signal to stop that exercise.

Slow beats strong. For the lower back, control and consistency matter far more than intensity. Each rep in this routine should be slow, with steady breathing and no bracing so hard that you hold your breath.

Little and often. Ten to fifteen minutes most days usually does more than one long session a week.

The 15-minute routine

Do the exercises in this order. Use a mat or carpet. Rest as long as you need between them.

1. Pelvic tilts (1 minute)

Lie on your back with knees bent and feet flat. Gently flatten your lower back into the floor by tilting your pelvis, as if pulling your belt buckle towards your chin, then release back to a small natural arch. Small movement, no lifting.

10 to 15 slow reps.
Cue: the movement comes from your pelvis, not from pushing with your legs.

2. Knee-to-chest stretch (1 to 2 minutes)

Still on your back, bring one knee towards your chest and hold it gently with both hands behind the thigh or on the shin. Keep the other foot on the floor. Swap sides. If it feels comfortable, you can bring both knees in together.

Hold 20 to 30 seconds per side, twice.
Cue: relax your shoulders and breathe out slowly; do not pull hard.

3. Cat-cow (1 minute)

On hands and knees, hands under shoulders and knees under hips. Breathing out, round your back slowly towards the ceiling and let your head drop. Breathing in, let your stomach sink gently and lift your chest and gaze. Move only within a comfortable range.

8 to 10 slow cycles.
Cue: move one segment of the spine at a time, like a wave.

4. Bird dog (3 minutes)

From hands and knees, brace your stomach lightly. Slide your right arm forward and your left leg back until both are roughly in line with your body, hold for two to three seconds, and return. Switch sides. Your hips and shoulders should stay level, as if a glass of water were balanced on your lower back.

2 to 3 sets of 6 to 8 reps per side.
Easier: move only the leg, or only the arm.
Cue: reach long rather than high; lifting the leg too high arches your back.

5. Glute bridge (3 minutes)

On your back, knees bent, feet hip-width apart. Breathe out, press through your heels and lift your hips until your body forms a straight line from shoulders to knees. Hold for two seconds, lower slowly. Strong glutes take a lot of work off the lower back; the glute bridge guide covers the details.

2 to 3 sets of 10 to 12 reps.
Cue: squeeze your glutes to lift, do not push your lower back into an arch at the top.

6. Dead bug (2 to 3 minutes)

On your back, arms pointing at the ceiling, knees bent at 90 degrees above your hips. Keep your lower back gently in contact with the floor while you slowly lower one heel to tap the floor, then return. Switch legs. When that is easy, lower the opposite arm overhead at the same time.

2 sets of 6 to 8 reps per side.
Cue: if your back lifts off the floor, make the movement smaller.

7. Modified side plank (2 minutes)

Lie on your side with knees bent, elbow under your shoulder. Lift your hips so your body is in a straight line from head to knees. Hold, breathing normally. This trains the muscles along the side of your trunk, which help stabilise the spine.

2 holds of 15 to 20 seconds per side.
Harder later: straight legs, feet stacked. The plank guide explains front planks for when you are ready.

8. Child's pose (1 minute)

Kneel, sit your hips back towards your heels and walk your hands forward on the floor, letting your chest sink towards your thighs. Knees can be wide if that is more comfortable.

Hold 30 to 60 seconds, breathing slowly.

How to progress over the weeks

Weeks 1 to 2: do the routine as written, 4 to 5 days a week. Focus on slow, smooth reps.

Weeks 3 to 4: add holds. Pause for three seconds in each bird dog and at the top of each bridge. Add a third set if two feel easy.

Weeks 5 and beyond: move to harder versions, one at a time: single-leg glute bridges, full side planks, front planks, and bird dogs with a slow knee-to-elbow crunch under your body. At this point, general strength training two or three times a week, such as squats to a chair and hip hinges, is a good next step. The low-impact home workout is a gentle way to start.

Walking is worth adding on almost every day. It is low-impact, keeps your back moving, and counts towards the 150 to 300 minutes of moderate activity a week that the WHO recommends for adults.

Habits that support your back

Break up long sitting. Stand up and move for a minute or two every half hour or so.
Warm up before harder workouts. A few minutes of easy movement, like the 5-minute warm-up, prepares your hips and spine.
Hinge with your hips when lifting. Bend your knees and hips, keep the object close, and avoid twisting while lifting something heavy.
Wind down after training. Gentle cool-down stretches for your hips and hamstrings can ease tightness.

If you use FIThim, choosing your focus areas during onboarding shapes the workout it builds each day, and you can check every exercise's photos and animated demo before you try it.

When to see a doctor first

Talk to a doctor or physiotherapist before doing these exercises if your back pain:

started after a fall, accident or other injury
is severe, getting steadily worse, or has not improved after a few weeks
spreads down one or both legs, or comes with numbness, tingling or weakness in the legs
comes with fever, unexplained weight loss, or feeling generally unwell
is worse at night or when you are lying still
happens while you are pregnant, or you have a history of cancer, osteoporosis or spinal surgery

FAQ

What is the best exercise for lower back pain?

There is no single best one. For common lower back pain, staying generally active matters more than any specific move. Gentle exercises that strengthen your glutes and the muscles around your trunk, such as bridges and bird dogs, are a sensible place to start.

Should I exercise with lower back pain?

For mild, common back pain without warning signs, gentle movement is usually recommended over rest. Keep to movements that do not make the pain sharper, and get advice if it does not improve or you are unsure.

How often should I do lower back exercises?

Most days, for 10 to 15 minutes, is a good target for a gentle routine like this one. Consistency over several weeks matters more than doing a lot at once.

Are sit-ups good for the lower back?

Sit-ups are not the best choice if your back is sensitive, because repeated full flexion can aggravate it. Dead bugs, bird dogs and planks train the core with less strain on the spine.

This article is for general information only and is not medical advice. If you have a health condition, an injury or are pregnant, talk to a doctor before starting a new exercise or nutrition plan.