Exercises for lower back pain
For most everyday back pain, gentle movement helps more than rest. Here's how to move well.
When your back hurts, it's tempting to stop moving entirely. But for most everyday back pain, the opposite helps: gentle, regular movement tends to settle things down faster than rest.
The short answer: most everyday lower back pain is mechanical and improves with gentle movement, not rest — walking, core and hip strength, and easy mobility — while avoiding what sharply worsens it. Red-flag symptoms (below) need a provider.
Movements that tend to help
- Walking. Short, frequent walks keep the back mobile without overloading it.
- Gentle mobility. Pelvic tilts, knee-to-chest, and easy back rotations.
- Supportive strength. Glute bridges, the “bird dog,” and gentle core work that stabilizes the spine.
- Hips and glutes. Strong hips take load off the low back.
Start small, and back off any movement that clearly increases your pain.
What to avoid
Early on, skip heavy lifting with a rounded back, deep forward folds under load, repeated twisting, and high-impact activity. If pain travels down a leg, that may be sciatica — see our sciatica guide for more.
Common questions
Should I rest or move with lower back pain?
For most everyday (mechanical) lower back pain, gentle movement helps more than rest. Prolonged bed rest tends to make stiffness and pain worse and slows recovery. Keep moving within a comfortable range and avoid only the specific movements that sharply increase your pain.
What exercises help lower back pain?
Gentle options that often help include walking, pelvic tilts, knee-to-chest and gentle back rotations, the “bird dog,” glute bridges, and core and hip-strength work that supports the spine. Start with small ranges and few repetitions, and build up as it feels better.
What exercises should I avoid with back pain?
Early on, avoid heavy lifting with a rounded back, deep forward bends under load, repeated twisting, and high-impact activity. The simple rule: if a movement clearly increases your pain — especially pain that travels down a leg — ease off it for now.
When should I see a doctor for back pain?
Seek care promptly if you have loss of bladder or bowel control, numbness in the groin or saddle area, progressive leg weakness, fever with back pain, or pain that follows a significant fall or injury. Also check in if the pain is severe or is not improving after a few weeks.
This guide is general education, not medical advice or a diagnosis. Back pain has many causes; if yours is severe, worsening, or comes with any red-flag symptoms above, please see a qualified healthcare provider.