Lower back pain exercises – 15 minute workout

Andrew Scard, cardiac rehabilitation specialist for Aneurin Bevan University Health Board, says that gentle exercises can help ease back pain and stiffness, while also increasing your strength and stamina so you are less likely to experience back pain in future.

For most people, back pain is not a serious problem and will improve within a few weeks. If you’re unsure if it is safe for you to exercise, or if the pain is severe or does not improve, make an appointment with your doctor.

Start slowly and build up gradually

Begin by doing the cat-cow and good mornings exercises 10 times, once or twice a week. Choose from either the seated or non-seated versions, depending on which you feel most comfortable doing.

Once these become easier you can begin adding in other exercises. Choose one stretch and one strengthening exercise to add at a time, again doing each exercise 10 times.

If you’re unable to do some of the exercises, then focus on those that you can do.

As the exercises become easier, gradually increase how often you do them and how many times you repeat them in each session.

Tip: It’s best to do these exercises using a yoga mat on a hard floor. If you do not have a yoga mat, try doing these exercises on carpet instead.

Getting started with a warm-up

To prevent injury, it’s important to warm up before doing these exercises. Do each of these stretches slowly and follow the steps carefully:

Seated trunk rotation

If you are able to stand comfortably, skip this and start with the standing trunk rotation below.

• Find a firm chair, such as a dining table chair. 
• Sit slightly forward so your back is not resting on the back of the chair, with your legs bent 90 degrees at the knee and shoulder-width apart.
• Cross your arms across your chest.
• Keep your hips facing forward at all times.
• Slowly rotate to the right (as far as it’s comfortable to move), then return to facing the front.
• Slowly rotate to the left (as far as it’s comfortable to move), then return to facing the front.
• Repeat the movement 10 times on each side. 

Standing trunk rotation 

• Stand up straight with your legs slightly apart and with a slight bend at the knee. 
• Cross your arms across your chest. 
• Keep your hips facing forward at all times.  
• Slowly rotate to the right (as far as it’s comfortable to move), then return to facing the front. 
• Slowly rotate to the left (as far as it’s comfortable to move), then return to facing the front. Repeat the movement 10 times on each side. 

High knees 

• Stand up straight with your legs slightly apart. 
• Slowly raise your right knee to 90 degrees (or as high as you can), then slowly lower it back down to the floor. 
• Slowly raise your left knee to 90 degrees (or as high as you can), then slowly slower it back down to the floor. 
• Repeat the movement 10 times with each leg. 

Tip: If you struggle with balance, hold onto the back of a chair or a worktop. Consider asking a friend or relative to be nearby in case you need extra help. 

Standing side bends 

• Stand up straight with your legs shoulder-width apart.  
• Put your arms by your side. 
• Keeping your body in a straight line, slowly lower your body to the right, sliding your hand down your leg towards your knee. 
• Reach as far as is comfortable for you. 
• Slowly raise back up to standing straight and repeat on your left side. 
• Repeat the movement 10 times on each side. 

Standing back stretch  

Do not attempt this if you have concerns about your balance. 

• Stand up straight with your legs shoulder-width apart. 
• Slowly lean forward, rounding your back upwards towards the ceiling while dropping your shoulders down, and reach your fingers to the floor. 
• Relax your back muscles so it feels like you are dangling your upper body down. 
• Slowly lift yourself back up to standing straight. 
• Repeat five times.  

How should I feel while exercising? 

Take the movement to the point where you can feel a light pull on the muscles. If you experience any pain, immediately stop what you're doing. Sharp pain is a sign that you have moved too far or that something is wrong.

While doing the exercises, it's important to engage your core. To do this you need to pull your belly button up and in towards your spine. You should feel the muscles tighten between your hips and be able to breathe normally.

During the exercises, you may feel your muscles begin to tire. This is a sign they are being worked well. It's common to feel some muscle soreness the next day. Allow yourself time to recover before doing the exercises again. But if the exercises are making your pain worse, contact your doctor.

Tip: Do not hold your breath while doing the exercises. It’s important to breathe continually when doing the movements.

Many lower back exercises are floor exercises so if you get lightheaded or dizzy (postural hypotension) when you stand up after lying or sitting down, or after bending, then these exercises might not be suitable for you.

Stretches for lower back pain

Seated cat-cow

• Find a firm chair with no arms, such as a dining table chair. 
• Sit up straight, 10 to 15cm (4 to 6 inches) from the back of the chair, with your legs bent at 90 degrees, your feet placed on the floor, slightly apart, and your hands placed on your thighs. 
• While breathing out, slowly round your back by bending forwards. Pull your stomach inwards, dropping your chin down to your chest and moving your hands towards and past your knees. 
• Hold for one to two seconds, then reverse the movement. 
• While breathing in slowly, return to sitting up straight and then arch your back backwards, pushing your stomach out and looking up towards the ceiling. Your hands should move up your thighs closer to your body. 
• Hold for one to two seconds, then repeat from the beginning. 

Cat-cow  

• Kneel on all fours with your hands flat on the floor. 
• Position your arms straight under your shoulders with your knees directly below your hips. 
• Breathe in as you drop your stomach towards the floor, arching your back and looking up to the ceiling. 
• Hold for one to two seconds, then reverse the movement. 
• Breathe out as you pull your belly button towards your back, rounding your back upwards and dropping your head towards the floor. 

Knee rolls  

• Lie on your back with your knees bent and your feet flat on the floor. 
• Put your arms out to the sides at a 90-degree angle to your body.  
• Breathe out and slowly roll both knees to the right, keeping your legs and feet together. 
• Hold for one to two seconds.  
• Breathe in and lift your knees slowly back to centre.
• Repeat on the left side. 

Upward facing dog  

• Lie face-down on your stomach with your legs straight out. 
• Place your hands on the floor alongside your chest, next to your lower ribs. 
• Take a deep breath in and engage your core (by pulling your belly button up and in towards your back). 
• Breathe out slowly for three to five seconds as you press your hands down into the floor and straighten your arms, lifting your head, neck and back upwards. 
• Try to keep your hips on the ground.
• Breathe in and lower yourself down to the floor by bending your arms. 

Knee hugs  

• Lie on your back with your legs out straight. 
• Bring both knees to your chest. 
• Grip your knees with both hands and pull them slowly into your chest (like a hug) and breathe out. 
• Hold for five seconds. 
• Release your hands, breathe in and bring your legs back down to the floor, legs out straight. 

Core strengthening exercises for lower back pain 

Seated good mornings 

• Find a firm chair with no arms, such as a dining table chair.   
• Sit up straight, with your legs bent at 90 degrees, and your feet placed on the ground at slightly more than shoulder-width apart, if you can do so without discomfort. 
• Put your arms between your legs. 
• Slowly lower your hands towards the floor, while keeping your back straight and bending at the hips. 
• Lower as far as you can without pain or bending your back.
• Slowly return to sitting upright while keeping your back straight at all times.  

Good mornings 

• Stand up straight with your feet shoulder-width apart. 
• Place your fingers against your temples and stick your elbows out. 
• Engage your core (by pulling your belly button up and in towards your back).  
• Slightly bend at your knees while you hinge at the hips and lower your upper body forward, keeping your back straight at all times. 
• Lower as far as you feel comfortable to keep your back straight, aiming for horizontal (so that your body runs parallel with the floor). 
• Slowly lift back up to standing while keeping your back straight.
• Breathe in while lowering and breathe out on the way back up to standing. 

Pelvic lift (also known as a hip thrust) 

• Lie on your back with your knees bent up and your arms by your side. 
• Take a deep breath in. 
• As you breathe out, engage your core (by pulling your belly button up and in towards your back) and squeeze your buttock muscles.  
• Lift your buttocks off the floor. Your body should form a straight line from your shoulders to your knees. 
• Hold for one to two seconds.
• Breathe in and gently lower to the ground. 

Standing trunk rotation with extended arms 

• Stand up straight with your legs slightly apart.   
• Engage your core (by pulling your belly button up and in towards your back).
• Stretch your arms out in front of you, at shoulder height, or at a height that is comfortable for you, clasping your hands together. 
• Keep your hips facing forward at all times.  
• Slowly rotate to the right (as far as it’s comfortable to move), then return to facing the front.  
• Slowly rotate to the left (as far as it’s comfortable to move), then return to facing the front. 
• Breath out while twisting and in when returning to centre.
• Only twist as far as is comfortable, you should feel a slight pull on the muscles. 

As this gets easier you can add a small weight into your hands (such as a tin of beans or water bottle).  

Superman  

• Lie face down with straight legs and your arms stretched out in front of you. 
• Breathe out and slowly lift your arms, shoulders and legs off the floor, squeezing your buttocks tightly. 
• Breathe in and slowly lower back down to the floor. 

If you find it difficult with straight arms, put your fingers on your temples and stick your elbows out. 

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