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 1: Acute Phase (Severe Pain)
Goal: Rest, pain control
Possible exercises: Walking within pain-free range, gentle breathing exercises
❌ Avoid: Bending/extending back, lifting heavy objects, ab exercises
Stage 2: Subacute Phase (Pain Decreasing)
Goal: Restore flexibility, light activation
Possible exercises: Cat-cow stretch, knee to chest, pelvic tilt
❌ Avoid: Strong stretching, high-intensity exercises
Stage 3: Recovery Phase
Goal: Core strengthening, functional recovery
Possible exercises: Bridge, dead bug, bird dog, plank
Key point: Gradually increase intensity within pain-free range
Exercises to Avoid
- With lower back pain: Sit-ups, leg press, deadlift
- With disc problems: Forward bending stretches
- With stenosis: 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
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