Surprising fact: many people with chronic back pain get better with short daily exercises, not heavy workouts. These simple moves target mobility, core strength, and hip flexibility—the three things that often fix nagging lower back pain. Do them gently, stop if pain sharpens, and aim for consistency over intensity.
Start with a 2-minute warm-up: march in place or walk around the room to increase blood flow. Then try this mini routine: 1) Knee-to-chest stretch — lie on your back, pull one knee to your chest for 20–30 seconds, switch sides. 2) Cat–cow — on hands and knees, arch your back up and then drop your belly down, repeat 8–12 times to free the spine. 3) Glute bridge — lie on your back, knees bent, lift hips until shoulders to knees form a line; hold 2 seconds, lower. Do 10–15 reps. 4) Bird dog — on hands and knees, extend opposite arm and leg, keep hips stable, hold 2–3 seconds; 8–10 reps each side. 5) Child’s pose — finish with a gentle hold for 30–60 seconds to relax the back.
Keep movements slow and controlled. If an exercise increases sharp, shooting pain or numbness that travels down the leg, stop and check with a clinician.
Do strength work three times a week and mobility daily. Add these progressions after two weeks: 1) Dead bug — lie on your back, lower one heel at a time while keeping the lower back flat; 8–12 reps. 2) Side plank (modified on knees if needed) — hold 10–30 seconds per side. 3) Hip hinge with light weight — practice hinging at the hips to train safe lifting mechanics. Aim for two sets per exercise at first, then add a third set as you get stronger.
Breathing matters: exhale on effort, keep your core gently braced during lifts, and avoid holding your breath. Quality beats quantity—better to do fewer clean reps than many sloppy ones.
Other practical tips: sleep with a small pillow under your knees if you sleep on your back or between your knees on your side. Cut long sitting sessions with a 5-minute walk every hour. Swap high heels for supportive shoes and try standing meetings when you can.
When to see help: get urgent care if you lose bowel or bladder control, have severe weakness, or sudden severe pain after a fall. Otherwise, if pain isn’t improving after four to six weeks of gentle exercise, consult a physiotherapist for a tailored plan and hands-on guidance.
These exercises are a starting point. Stick with the routine, increase slowly, and focus on moving well. Small daily habits add up and often stop back pain from coming back.
Modifications and tools: If floor work is hard, do many moves seated or standing. Use a firm pillow or rolled towel to support the lower back during bridges. Resistance bands and light dumbbells can add load once bodyweight feels easy. Track progress by noting pain levels and how many reps you do. Small, steady progress keeps you safe and motivated. daily.
