Lower Back Exercises
Exercises prescribed by your Spine Plus clinician to support your lower back recovery.
These exercises are intended for patients who have been assessed by a Spine Plus clinician and given a personalised lower back exercise programme. If you have not yet had an assessment, please call us or book an appointment before starting any exercise programme.
Lower Back Stretches
Knee to Chest Stretch
Lie on your back with knees bent and feet flat on the floor. Bring one knee up towards your chest, holding it with both hands. Hold for 20-30 seconds. Repeat 3 times each side.
Lumbar Rotation Stretch
Lie on your back with knees bent. Slowly let both knees fall to one side while keeping your shoulders flat. Hold for 20-30 seconds. Repeat 3 times each side.
Cat-Cow Stretch
Start on hands and knees. Slowly arch your back upwards (cat), then let it drop down (cow). Move slowly and smoothly. Repeat 10 times.
Lower Back Strengthening
Pelvic Tilt
Lie on your back with knees bent. Gently flatten the small of your back against the floor by tightening your abdominals. Hold for 5 seconds. Repeat 10 times.
Glute Bridge
Lie on your back with knees bent. Tighten your core, then lift your hips off the floor until your body forms a straight line from knees to shoulders. Hold for 5 seconds. Lower slowly. Repeat 10 times.
Bird-Dog
Start on hands and knees. Extend one arm forward and the opposite leg back, keeping your back flat and core engaged. Hold for 5 seconds. Alternate sides. Repeat 10 times each side.
Beginner's Abdominal Crunch
Lying on your back with both legs bent, hands placed on both thighs. Slowly slide your hands forward towards the knees while slowly raising your head. Hold for 2 seconds, then return to the start position. Gradually increase to 10-20 repetitions. Caution: if you have neck problems or serious neck pain, stop immediately. Tip: keep your fist under your chin to keep your head aligned, and your back flat against the floor throughout.
Abdominal Crunch
Lying on your back with legs bent at 90° and fingertips resting against your temples. Pull your lower stomach in towards the spine and flatten your lower back against the floor, allowing the legs to move towards the chest. Raise your shoulder blades one or two inches off the floor, keeping your head in a neutral position. Hold for a few seconds, breathing continuously, then slowly return without fully relaxing. Repeat for 10-20 repetitions. If your back arches, prop your feet on a step or platform to make it easier.
The Bicycle
Lying on your back with legs bent at 90°, fingers at the temples. Straighten the right leg out to about 45° while turning the upper body to the left, bringing the right elbow towards the left knee. Switch sides, bringing the left elbow towards the right knee. Continue alternating in a pedalling motion for 10-20 repetitions.
Superman
Lying face down with a pillow underneath the stomach for lower back support, fingertips resting against the temples. Slowly raise your upper chest and shoulders off the floor as high as comfortable. Hold for 2 seconds, then return to the start position. Gradually increase to 10-20 repetitions.
Stop any exercise that increases your pain or causes new symptoms. Contact your clinician if you are unsure about any exercise.
Call us on 020 8506 1000 or email reception@spineplus.co.uk.