Lower Back Pain Exercises: 7 Movements That May Help You Feel Better

When your lower back is playing up, the temptation is to rest. And while a day or two of reduced activity can help in the very acute phase, staying still for too long usually makes lower back pain worse, not better. Movement — the right movement — is one of the best things you can do for your back.

The challenge is knowing which exercises are actually helpful, and which might aggravate what is already uncomfortable. This list covers seven commonly recommended lower back pain exercises that most people find beneficial — along with some guidance on what to avoid and when to get a proper assessment.

Before you start

Lower back pain has many causes — joint restriction, disc irritation, muscle strain, lumbar facet issues — and the best exercises depend on what is actually going on in your spine. These movements are general and appropriate for most types of uncomplicated lower back pain. If your pain is severe, radiating into your legs, or accompanied by numbness, weakness, or bladder changes, see a healthcare professional before beginning any exercise program.

1. Knee-to-chest stretch

A gentle decompression exercise that reduces lumbar load and eases stiffness. Great first thing in the morning before getting out of bed.

How: Lie on your back with both knees bent. Draw one knee toward your chest with both hands and hold 20–30 seconds. Repeat on the other side, then draw both knees to your chest simultaneously. Do 2–3 repetitions each side.

2. Pelvic tilts

A subtle but effective movement that activates the deep core muscles and gently mobilises the lumbar spine without loading it. A foundational lower back pain exercise.

How: Lie on your back with knees bent and feet flat on the floor. Gently flatten your lower back against the floor by tightening your abdominals and tilting your pelvis — think of drawing your belly button toward your spine. Hold 5 seconds, release. Repeat 10–15 times.

3. Bridges

Bridges activate the glutes and hamstrings — two muscle groups that are often weak or switched off in people with persistent lower back pain. Strengthening them reduces the load on the lumbar spine.

How: Lie on your back with knees bent and feet hip-width apart. Press through your heels and lift your hips until your body forms a straight line from shoulders to knees. Hold 3–5 seconds, lower slowly. Repeat 10–15 times. Avoid letting your lower back arch excessively at the top.

4. Cat-cow

A rhythmic spinal mobilisation that moves the lumbar spine through flexion and extension, encourages disc hydration, and helps ease morning stiffness. One of the most universally useful exercises for lower back pain.

How: Start on all fours, hands under shoulders, knees under hips. Breathe in, let your belly drop and lift your tailbone (cow). Breathe out, round your back toward the ceiling and tuck your pelvis (cat). Move slowly for 10–15 repetitions.

5. Bird-dog

This challenges core stability without loading the lumbar spine — making it ideal for lower back pain rehabilitation. It trains the back extensors and core to work together.

How: On all fours, brace your core gently. Slowly extend your right arm and left leg until both are roughly parallel with the floor. Hold 3–5 seconds, return slowly. Alternate sides for 8–10 repetitions each. Keep your hips level — do not rotate.

6. Child's pose

A passive stretch for the lower back, hips, and thoracic spine that most people find immediately relieving.

How: Kneel on the floor and sit your hips back toward your heels. Extend your arms forward along the floor and let your forehead rest down. Hold 30–60 seconds, breathing slowly and allowing the lower back to release. If your hips do not reach your heels, place a folded blanket between them.

7. Walking

Simple but genuinely one of the most effective lower back pain exercises. Walking loads the spine gently and rhythmically, activates the core and glutes, and promotes the natural movement your spine is designed for. It is also one of the most sustainable — you do not need any equipment or a gym membership.

Aim for 20–30 minutes of comfortable walking daily. If walking aggravates your pain, start shorter and build up gradually.

Exercises to avoid in the acute phase

When your lower back is flared up, some movements tend to make things worse:

• Heavy deadlifts or squats with load
• Full sit-ups or crunches (these load the lumbar flexors aggressively)
• Double leg raises from lying
• Any movement that sends pain shooting into the leg

This is not permanent avoidance — once the pain settles and the underlying cause is addressed, most exercises can be reintroduced. But pushing through aggravating movements in the acute phase tends to prolong recovery.

How long before exercises help lower back pain?

Most people notice some improvement in mobility and pain within one to two weeks of consistent, appropriate exercise. If you have been doing these movements daily for two weeks without improvement, that is a signal to get a proper assessment rather than simply adding more exercises.

Sometimes what feels like a straightforward muscle strain has a joint or disc component that needs hands-on care before exercises become effective. A chiropractic assessment for lower back pain can identify what is actually going on — and from there we can personalise your exercise plan to match your specific situation.

We see people with lower back pain every day at Banora Chiropractic in Tweed Heads South. If your back has been bothering you for more than a week or two, come in and see us. We will give you a clear picture of what is going on and a practical plan to address it.