Lower Back Pain Relief: Exercises, Causes & Recovery Tips
Most lower back pain improves faster when you keep moving — the trick is moving the right way. This guide gives you six physio-approved exercises you can do at home, the most common causes of back pain, and a simple traffic-light system so you always know when to push and when to rest.
Why movement beats bed rest
Bed rest used to be standard advice for back pain — we now know it slows recovery. Staying still weakens the deep core and glute muscles that support your spine, which often makes pain worse over the following weeks. Current physiotherapy guidance consistently recommends graded activity (gentle, progressive movement) as the most effective first-line treatment for most lower back pain. The key is choosing the right dose.
The 6-exercise lower back routine
Work through these in order — the first two calm your back down, the middle ones build stability, and the last one develops lasting core endurance. Total time: about 12–15 minutes.
- 1
Pelvic tilts · Gentle lumbar mobility and deep core activation
Lie on your back with knees bent, feet flat. Gently flatten your lower back into the floor by tipping your pelvis, hold 3–5 seconds, then release to neutral. The safest first move — it wakes up the deep abdominal muscles that support your spine.
2 sets × 10 reps, 1–2× daily
- 2
Knee-to-chest stretch · Lower back and hip flexor release
Lying on your back, draw one knee toward your chest with both hands, hold 20–30 seconds, then switch. Keep the opposite leg relaxed on the floor. Eases morning stiffness and tension after long sitting.
2–3 holds per side, morning and evening
- 3
Bird-dog · Core stability and spinal control
On all fours, extend one arm forward and the opposite leg back, keeping your back level like a tabletop. Hold 5–8 seconds, then switch sides. A cornerstone of back rehab — it trains your spine to stay stable while your limbs move.
3 sets × 6–8 reps per side
- 4
Glute bridge · Glute and posterior-chain strength
Lie on your back, knees bent, feet flat. Squeeze your glutes and lift your hips until knees, hips and shoulders form a line. Lower slowly. Weak glutes force your lower back to do their job — this hands the work back.
3 sets × 12 reps
- 5
Cat-cow · Full spinal mobility
On all fours, slowly arch your back up toward the ceiling, then let it sink toward the floor, moving with your breath. This gently mobilises every segment of the spine and is ideal after waking or long desk sessions.
8–10 slow cycles
- 6
Dead bug · Deep core endurance without spinal load
Lie on your back, arms pointing up, knees bent at 90°. Slowly lower one arm and the opposite leg toward the floor while keeping your lower back pressed down. Return and switch. Builds the core strength that protects your back all day.
2 sets × 8 reps per side
The traffic-light system
Use this simple scale before, during and after every session. It replaces the confusing "no pain, no gain" rule with something you can actually apply.
Green — safe to train
Pain stays at 0–3/10 during the exercise, doesn't worsen afterwards, and settles within 24 hours. Keep going — this is the load your back needs to get stronger.
Amber — modify
Pain 4–5/10, or noticeably worse for a few hours after. Reduce the range, reps or hold times by about a third and re-test. Don't stop moving — just dial it down.
Red — rest and reassess
Sharp pain, new leg weakness or numbness, or pain still elevated the next morning. Skip that exercise for 24–48 hours, pick a green option instead, and see a physio if it persists beyond a week.
Common causes of lower back pain
Muscle strain and overuse
The most common cause — a dull, aching pain after heavy lifting, awkward bending or a sudden increase in activity. Usually settles well with gentle movement, and the routine on this page is a safe starting point.
Desk-related stiffness
Tightness across the lower back after hours of sitting, often easing once you get moving. Driven by weak glutes and a deconditioned core — bird-dogs and glute bridges directly target this pattern.
Sciatica
Pain that travels from the lower back into the buttock or down the leg, sometimes with tingling. Gentle mobility (cat-cow, pelvic tilts) usually helps; avoid aggressive stretching of the leg while symptoms are fresh.
Age-related changes (spondylosis)
Stiffness in the morning that eases within half an hour, plus aching after standing for long spells. Regular low-load exercise keeps the joints moving and is more effective than rest.
Weak core and deconditioning
Persistent low-grade ache with no clear injury, often alongside poor stamina for standing or walking. Graded core strengthening — pelvic tilts through to dead bugs — is the evidence-based fix.
Daily habits that help
- Stand up and move for 2 minutes every 30–45 minutes of sitting
- Walk daily — even 10-minute walks keep spinal joints nourished
- Sleep on your side with a pillow between your knees
- Hinge at your hips (not your back) when picking things up
- Vary your posture — the best position is your next position
- Prioritise 7–9 hours sleep — tissue repair happens overnight
When to see a professional
This routine is safe for most everyday lower back pain. Book an in-person assessment with a physiotherapist or GP promptly if you experience any of the following:
- Numbness around the groin or saddle area, or changes in bladder or bowel control
- Progressive weakness, numbness or pins and needles in your legs
- Severe pain after a fall, accident or direct injury
- Unexplained weight loss, fever, or pain that wakes you every night
- Pain that hasn't improved after 4–6 weeks of consistent home exercise
Building the habit
Consistency beats intensity. Aim for 5 sessions a week for the first 4 weeks, then reassess. Most people notice meaningful pain reduction within 2–4 weeks and lasting improvement by 6–8 weeks. Kinehub can build this routine into a daily plan and track your pain scores over time so you can see progress on the tough days.