Lower back pain exercises at home
Keep moving through everyday back pain and build core and hip strength to protect your back.
Welcome to your lower back program. Most back pain settles with gentle movement. We will start easy and build up.
Check with your physiotherapist or doctor before starting. Show them this program; in the app you'll confirm they've said it's OK for you before your first session. Exercise education, not medical advice. This is general guidance for common, non-serious back pain, not a diagnosis or a substitute for a physiotherapist or doctor. Stop if pain is sharp or getting worse, and check the warning signs below before you start.
The program: 3 phases
Some stiffness or mild discomfort is normal. Movement is safe and it helps.
Phase 1: Calm and move
Ease pain and keep moving · Daily- Pelvic tilts2 × 10 reps
Lie on your back with your knees bent and your feet flat.
Gently flatten your lower back into the floor by tilting your pelvis, then relax back.
Tip: This is a small rocking movement. Breathe out as you flatten.
You'll need: mat
- Knee to chest3 × 20s hold
Lie on your back with your knees bent.
Bring one knee toward your chest, holding behind the thigh. Hold, then lower and switch.
Tip: Keep the other foot resting on the floor.
You'll need: mat
- Cat-camel2 × 10 reps
Start on your hands and knees, hands under your shoulders and knees under your hips.
Slowly round your back up toward the ceiling, then let it gently dip down. Move smoothly between the two.
Tip: Move slowly and only through a comfortable range.
You'll need: mat
- Walking10 min
Choose a flat, safe route.
Walk at a comfortable pace for the time shown.
Tip: Walking keeps the back moving and is one of the best things you can do.
You'll need: comfortable shoes
Phase 2: Core control
Build trunk control · Daily- Cat-camel2 × 10 reps
Start on your hands and knees, hands under your shoulders and knees under your hips.
Slowly round your back up toward the ceiling, then let it gently dip down. Move smoothly between the two.
Tip: Move slowly and only through a comfortable range.
You'll need: mat
- Dead bug3 × 8 reps each side
Lie on your back with your arms pointing to the ceiling and your knees bent at ninety degrees above your hips.
Slowly lower one arm and the opposite leg toward the floor, then return. Switch sides.
Tip: Keep your lower back gently pressed into the floor.
You'll need: mat
- Bird dog3 × 8 reps each side
Start on your hands and knees with a flat back.
Slowly reach one arm forward and the opposite leg back. Hold, then return and switch.
Tip: Imagine a glass of water balanced on your lower back.
You'll need: mat
- Glute bridge3 × 10 reps
Lie on your back with your knees bent and your feet flat, hip-width apart.
Squeeze your glutes and lift your hips until your body is in a line from shoulders to knees. Lower slowly.
Tip: Push through your heels. Squeeze at the top for a moment.
You'll need: mat
Phase 3: Strengthen
Strength for lifting and activity · Every other day- Bird dog3 × 10 reps each side
Start on your hands and knees with a flat back.
Slowly reach one arm forward and the opposite leg back. Hold, then return and switch.
Tip: Imagine a glass of water balanced on your lower back.
You'll need: mat
- Glute bridge3 × 15 reps
Lie on your back with your knees bent and your feet flat, hip-width apart.
Squeeze your glutes and lift your hips until your body is in a line from shoulders to knees. Lower slowly.
Tip: Push through your heels. Squeeze at the top for a moment.
You'll need: mat
- Side plank from the knees3 × 20s hold
Lie on your side, propped on your elbow, with your knees bent behind you.
Lift your hips off the floor so your body is in a line from head to knees. Hold.
Tip: Keep your elbow directly under your shoulder.
You'll need: mat
- Walking20 min
Choose a flat, safe route.
Walk at a comfortable pace for the time shown.
Tip: Walking keeps the back moving and is one of the best things you can do.
You'll need: comfortable shoes
Well done. Keep moving today. Short walks are great for your back.
Warning signs: get checked first
Don't start, or stop, and see a health professional if you answer yes to any of these. Red items need urgent care.
- Numbness or tingling around your groin, genitals or inner thighs?
- New trouble controlling or passing urine, or controlling your bowels?
- Weakness in your legs that is getting worse, or a foot that drags?
- Pain, pins and needles or numbness down both legs?
- Constant pain at night that does not ease with any position?
- Fever, or feeling unwell, together with your back pain?
- Do you get chest pain, pressure or tightness with activity or at rest?
- Have you fainted, or had dizziness that made you lose balance, in the last 6 months?
Do it with Apex One
Check with your physiotherapist or doctor before starting. Apex One+ then turns this program into guided sessions: a quick safety check, your confirmation that they've OK'd the program, a pain rating before and after, every exercise talked through out loud, and holds timed for you. Reps are counted out loud at a steady pace; the camera isn't used in rehab sessions. When your back is coping, you move up a phase.
Questions
How often should I do lower back pain exercises?
In this program, phase 1 (calm and move) is daily; later phases are every other day. Little and often works best, and rest days let the back adapt.
Should lower back exercises hurt?
Some stiffness or mild discomfort is normal. Movement is safe and it helps.
When should I move to the next phase?
Move up when the current phase feels comfortable, pain stays low during and after sessions, and your back settles by the next day. If pain flares, drop back a phase for a few sessions.
When should I see a physiotherapist or doctor?
Get assessed before starting if any warning sign below applies, if the pain followed a fall or injury, or if it is severe, getting worse, or not improving after a few weeks of regular exercise. Seek urgent care for symptoms like: numbness or tingling around your groin, genitals or inner thighs.
Can an app guide my rehab exercises?
Yes, once your physiotherapist or doctor has said the program is OK for you. Apex One+ walks you through this program out loud with timed holds and pain checks before and after every session. It's exercise education, not a diagnosis.