Lower back pain has a way of shrinking your world. You skip a workout, put off yard work and brace yourself getting out of the car. For many people, the right kind of movement is part of the way back.
Back pain exercises that loosen stiff joints and build endurance in the muscles around your spine are a good place to start. Medical guidelines list exercise among the first treatments for lower back pain that lingers.
Below is a simple routine of eight moves: five to ease stiffness and three to build support. It's a starting point for everyday back pain, not a prescription.
Before you start
A few ground rules make any routine safer:
- Use a mat or carpet, move slowly and breathe steadily.
- Start with about five repetitions of each move, adding more as they get easier.
- Mild stretch or effort is fine. Stop any move that causes sharp pain or sends symptoms down a leg.
- With osteoporosis, ask your clinician first, since some bending and twisting moves may not suit you.
Gentle back pain exercises for stiffness
These mobility moves are especially useful when you first get up or after a long drive.
- Pelvic tilt. Lie on your back with knees bent and feet flat. Tighten your stomach muscles to press your lower back gently into the floor, hold for about five seconds, then relax.
- Knee-to-chest stretch. From the same position, hold behind one thigh and draw that knee toward your chest. Hold 20 to 30 seconds, then switch sides.
- Lower trunk rotation. Keeping your knees together and your shoulders on the floor, let both knees sway slowly to one side as far as is comfortable, then to the other.
- Cat-cow. On your hands and knees, slowly round your back up toward the ceiling, then let it sag gently toward the floor.
- Towel hamstring stretch. Lying on your back, loop a towel around one foot and raise that leg, knee nearly straight, until you feel a stretch behind your thigh. Hold 20 to 30 seconds.
Strengthening moves that support your spine
These three moves train the muscles around your trunk to steady your spine, with far less strain than full sit-ups.
- Bird dog. On your hands and knees, reach one arm forward and the opposite leg back until both line up with your body. Keep your back still, hold for about five seconds, then switch sides.
- Modified curl-up. Lie on your back with one knee bent, one leg straight and your hands under the small of your back. Lift your head and shoulders just slightly, hold for a few seconds, then lower.
- Side plank from the knees. Lie on your side with knees bent and your elbow under your shoulder. Lift your hips so your body forms a straight line from head to knees, hold 5 to 10 seconds, then lower.
How to fit back pain exercises into your week
The mobility moves can be done daily, even twice a day when you feel stiff. Start the strengthening moves every other day. Many clinicians favor several short holds over one long, shaky one, so add repetitions before adding hold time.
Pair the routine with general activity you enjoy, such as walking or swimming.
When your back pain follows a pattern
Back pain often has a direction it prefers, and noticing yours can help you choose exercises for lower back pain that feel better rather than worse:
- If sitting and bending forward make it worse and standing or walking eases it, moves like the knee-to-chest stretch may aggravate it. A clinician may suggest gentle backward-bending exercises instead.
- If standing, walking or leaning back makes it worse and sitting eases it, a pattern common with spinal stenosis, forward-bending moves such as pelvic tilts and knee-to-chest often feel better.
These patterns are clues, not a diagnosis. A physical therapy evaluation can confirm what your back prefers.
When to see a professional first
Some back pain needs medical attention before any exercise program. Treat these as emergencies and call 911: new trouble controlling your bladder or bowels, numbness in your inner thighs or the area you sit on, or a leg that keeps getting weaker.
See a doctor promptly if your pain began with a fall or car accident, comes with fever or unexplained weight loss, or wakes you at night, or if you have a history of cancer. If your pain isn't easing after a few weeks of regular exercise, our lower back pain team can help find out why.
Frequently asked questions
Which exercises should you avoid with lower back pain?
Avoid anything that sharply increases your pain or sends it down a leg. While your back is sore, many people do better skipping full sit-ups, double leg raises, straight-legged toe touches and heavy lifts from the floor. These aren't off-limits forever; a clinician can help you add them back as you get stronger.
Can a weak core cause back pain?
It's rarely that simple. Research hasn't shown that weak core muscles alone cause back pain, and core-focused training doesn't clearly beat other kinds of exercise. Still, building trunk endurance can make tasks like carrying groceries or gardening feel easier. Most people do best with a mix of strengthening and general activity.
How long does it take for back pain exercises to work?
Some people notice less stiffness within a few days of gentle mobility work. Strength and endurance take longer, usually several weeks of regular practice. If a month of consistent work brings no change, or your pain is getting worse, check in with a clinician to adjust your plan.
Get a back exercise plan that fits you
Physical Medicine & Rehabilitation of NY & CT (PMR) brings chiropractic care, physical therapy and pain management together to treat lower back pain. We can show you which exercises suit your spine. Request an appointment and our team will contact you to schedule a visit at PMR of Danbury or PMR of Brewster.