Lower back pain: 7 gentle exercises you can do at home

Lower back pain is one of the most common complaints we hear, especially from people who sit for long hours at a desk or in the car. For many people with everyday, non-serious back pain, gentle movement helps more than complete rest. Here are simple exercises you can do at home, and the signs that mean you should see a professional first.

Important: this article is general information, not a diagnosis or treatment plan. If your pain is severe, came on after a fall or injury, or you notice any of the warning signs below, see a doctor or physiotherapist before exercising.

When to get medical help first

Seek urgent medical care if back pain comes with any of these:

• Numbness or tingling around your groin, buttocks or genitals
• Loss of bladder or bowel control, or difficulty passing urine
• Weakness or numbness in one or both legs that is getting worse
• Fever, unexplained weight loss or feeling generally unwell
• Pain after a fall, accident or other injury
• Severe pain that doesn’t ease with rest or wakes you at night

Also see a doctor or physiotherapist if your pain isn’t improving after a few weeks, or keeps coming back.

Why gentle movement helps

Staying active, within what feels comfortable, helps keep your back mobile, maintains strength in the muscles that support your spine and can ease stiffness. The aim is gentle, controlled movement, not pushing through pain.

7 gentle exercises to try

Move slowly, breathe normally and stay in a range that feels comfortable. Mild stretching or effort is fine; sharp or increasing pain is a signal to stop.

1. Walking

Short, regular walks are one of the simplest ways to keep your back moving. Start with 10 minutes and build up gradually.

2. Cat-cow

On hands and knees, slowly round your back towards the ceiling, then gently let it sag while you lift your chest. Repeat 8–10 times, moving with your breath.

3. Pelvic tilts

Lie on your back with knees bent. Gently flatten your lower back into the floor by tightening your stomach, hold for a few seconds, then relax. Repeat 10 times.

4. Knee-to-chest stretch

Lying on your back, bring one knee towards your chest and hold it gently for 20–30 seconds. Switch legs. Repeat 2–3 times each side.

5. Glute bridge

Lying on your back with knees bent and feet flat, squeeze your glutes and lift your hips until your body forms a straight line from shoulders to knees. Lower slowly. Start with 2 sets of 8–10.

6. Bird dog

On hands and knees, slowly reach one arm forward and the opposite leg back, keeping your back level. Hold for a few seconds, return and switch sides. Do 6–8 each side.

7. Child’s pose

Kneel, sit back towards your heels and reach your arms forward along the floor. Relax and breathe for 20–30 seconds.

Everyday habits that help

• Break up long sitting: stand up and move every 30–60 minutes.
• Set up your desk: screen at eye level, feet flat, back supported.
• Lift with your legs: bend your knees, keep the load close to your body.
• Build strength over time: strong legs, hips and core support your back.
• Sleep and stress: both affect how your body handles pain.

Training with a coach

Once a doctor or physiotherapist has cleared you, a coach can help you rebuild strength and confidence safely, starting gently and progressing at the right pace. PT DXB coaches focus on good technique and adapt every session to how your body feels on the day. Ask us about mobility and beginner programmes.

Living with lower back pain

Most lower back pain improves with time and gentle activity. The NHS back pain guide has more advice on self-care and on when to get medical help.

Want a coach to guide you? Once your doctor or physio has cleared you, Dina, our rehabilitation personal trainer can build a safe plan to strengthen your back. Your first session is free.

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• How to choose a personal trainer in Dubai