How Should I Exercise My Lower Back?

How Should I Exercise My Lower Back?

Lower back exercises have different dos and don’ts depending on your condition. Rest is needed during acute phase, strengthening exercises are needed during recovery. Exercising at the wrong stage can make it worse.

Stage-by-Stage Lower Back Exercises

Stage-by-Stage Lower Back Exercises illustration

Stage 1: Acute Phase (Severe Pain)

The goal here is rest and pain control. You can walk within a pain-free range and do gentle breathing exercises.

Avoid bending or extending the back, lifting heavy objects, and ab exercises.

Stage 2: Subacute Phase (Pain Decreasing)

The goal is to restore flexibility with light activation. Good options are the cat-cow stretch, knee to chest, and pelvic tilt.

Avoid strong stretching and high-intensity exercises.

Stage 3: Recovery Phase

The goal is core strengthening and functional recovery, using moves like the bridge, dead bug, bird dog, and plank. Increase the intensity gradually, always within a pain-free range.

Exercises to Avoid

  • If you have lower back pain, skip sit-ups, the leg press, and deadlifts.
  • If you have a disc problem, avoid forward-bending stretches.
  • If you have stenosis, avoid backward extension movements.

Not all “back-friendly” exercises are good for everyone

Even with the same lower back pain, appropriate exercises differ based on the cause. Get a professional assessment and prescribed exercises.

Learn Customized Exercises in Circulation PT

  • Assess current condition
  • Prescribe stage-appropriate exercises
  • 1-on-1 customized guidance
  • Home routine

Frequently Asked Questions

References

  • Hayden JA, et al. Exercise therapy for treatment of non-specific low back pain. Cochrane Database Syst Rev. 2005;(3):CD000335. PMID 16034851
  • Saragiotto BT, et al. Motor control exercise for chronic non-specific low-back pain. Cochrane Database Syst Rev. 2016;(1):CD012004.
  • Choi BK, et al. Exercises for prevention of recurrences of low-back pain. Cochrane Database Syst Rev. 2010;(1):CD006555.

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