09/09/2026
GENERAL LOWER BACK PAIN — EXERCISES & TIPS
🧘 Exercises
Perform gently and stop if pain significantly increases.
1. Knee-to-Chest Stretch
Lie on your back and gently bring one knee toward your chest. Hold 15–30 seconds, then switch sides. Repeat 2–3 times.
2. Pelvic Tilts
Lie on your back with knees bent. Gently flatten your lower back against the floor, then relax. Do 10–15 repetitions.
3. Cat-Cow Stretch
On hands and knees, slowly round your back and then gently arch it. Do 8–10 repetitions.
4. Bird-Dog
From hands and knees, extend one arm and the opposite leg. Hold briefly, return, and alternate. Do 6–10 repetitions per side.
5. Glute Bridge
Lie on your back with knees bent. Tighten your abdominal and glute muscles and gently lift your hips. Do 8–12 repetitions.
6. Gentle Walking
Take short, comfortable walks and gradually increase the duration as tolerated.
💡 Helpful Tips
Avoid prolonged bed rest; gentle movement is generally better.
Maintain good posture when sitting and standing.
Take regular breaks if you sit for long periods.
When lifting, bend at your knees and keep the object close to your body.
Avoid sudden twisting or heavy lifting while your back is painful.
Use heat or cold for short periods if it feels helpful.
Build core, hip and leg strength gradually once symptoms improve.
Increase exercise intensity slowly rather than pushing through pain.
⚠️ Get Medical Help
Seek urgent medical attention if back pain occurs with loss of bladder/bowel control, numbness around the groin/saddle area, significant leg weakness, or after a serious injury. Persistent or worsening pain should also be evaluated by a healthcare professional.
