5 lower back pain exercises you can do at home
Short answer: five gentle exercises — cat-cow, knee-to-chest, pelvic tilt, child's pose, and bridge — can ease mild, occasional lower back tension when done slowly and pain-free.
Before you start
- Move slowly, with no sudden movements
- Stop if you feel sharp pain
- Do these on a firm but comfortable surface
1. Cat-Cow
On all fours, alternate between rounding your back upward (cat) and dropping your belly toward the floor (cow). Repeat 8–10 times.
2. Knee-to-chest
Lying on your back, pull one knee toward your chest with both hands, hold for 20–30 seconds, then switch legs.
3. Pelvic tilt
Lying on your back with knees bent, gently tighten your abdominal muscles and press your lower back into the floor, hold for 5 seconds.
4. Child's pose
Sit back on your heels, then slowly lean forward with your arms stretched out in front of you. Hold for 20–30 seconds.
5. Bridge
Lying on your back with knees bent, lift your hips toward the ceiling while squeezing your glutes, hold for 5 seconds.
When to stop and get help
If after two weeks the pain doesn't ease, or pain radiating into the leg, tingling, or weakness appears, stop and book an assessment.
These exercises are a good first step, but they're not a substitute for an assessment when pain doesn't go away.
