Movement is often helpful for low back pain. These gentle exercises focus on mobility, the deep core muscles, and the hips — choose the positions that are comfortable for you.
General education only. These exercises are common, widely recommended options, but they are not a substitute for an evaluation or a program designed for you by your provider or physical therapist.
Check with your provider first — especially after a procedure, injection, surgery, or a new injury, or if you have osteoporosis, a heart or lung condition, or balance problems.
Stop if pain becomes sharp or keeps getting worse, or if you notice new numbness, tingling, or weakness, and contact our office.
Call 911 or go to the emergency room for new loss of bladder or bowel control, numbness in the groin or inner thighs, rapidly worsening leg weakness, back pain with fever, or pain after a fall or other trauma. Call us at (318) 855-3291 with other concerns.
Special situations: if you have spinal stenosis, positions that bend you slightly forward (like knee-to-chest or sitting) often feel better than leaning back. If you have osteoporosis or a compression fracture, avoid repeated forward bending and twisting unless your provider says it is safe.
Exercises by condition
If you know your diagnosis, start here. These are general patterns. Your provider or physical therapist may recommend something different for you.
A strain is an overstretch or small tear in the back muscles, often after lifting, twisting, or a sudden movement. It usually causes aching, tightness, or spasm across the low back, and most strains improve over days to a few weeks.
General approach: Stay as active as you comfortably can — gentle walking helps, and long bed rest tends to slow recovery. In the first few days, use gentle mobility. As pain settles, gradually add strengthening.
Heavy lifting, sudden twisting, and returning to strenuous activity too quickly.
Spondylosis (arthritis / degenerative changes)
Spondylosis is a general term for age-related wear in the discs and small joints of the spine. It often causes stiffness — especially in the morning or after standing — and achiness that may worsen with leaning backward or standing for long periods.
General approach: Neutral and gently flexion-biased (bending-forward) movements and regular mobility are often most comfortable, combined with core and hip strengthening.
Repeated or sustained leaning backward if it increases your pain (you may want to skip the extension exercises on this page).
Disc herniation
A herniated (or bulging) disc happens when the soft center of a spinal disc pushes outward. It can press on a nearby nerve and cause pain, numbness, or tingling that travels into the buttock or leg (sciatica).
General approach: Many patients are given extension-biased, McKenzie-style movements, which gently arch the low back, along with walking and core bracing. A physical therapist trained in this approach can tailor it to you.
Early on, avoid repeated or loaded bending forward (toe touches, sit-ups, lifting with a rounded back) and long periods of sitting. Knee-to-chest and seated forward lean may aggravate disc symptoms.
Watch your leg symptoms. If pain, numbness, or tingling spreads farther down the leg during or after an exercise, stop that exercise and contact our office. Symptoms that move back toward the spine are generally a better sign. New leg weakness or any red-flag symptom listed above needs prompt medical attention.
Go slow and gentle. Move smoothly, breathe normally, and stay within a comfortable range. A mild stretch or muscle effort is expected; sharp pain is not.
Pick your position. Stretches are grouped by position — lying down, seated in a chair, standing, or against a wall or doorway — so you can choose what works for your mobility and balance.
Start small. Begin with the low end of the suggested range (for example, 1 set) and build up over one to two weeks. Gentle stretches can be done daily; strengthening is typically done 2–4 days a week.
Watch the next day. Mild soreness that settles within a day is common. If pain is clearly worse the next day, cut back or stop and check with us.
Use a sturdy chair without wheels, and stand near a counter for balance.
Stretches & mobility
Lying down
Pelvic tilt
Lying down
Gently mobilizes the low back and wakes up the deep abdominal muscles.
Lie on your back with knees bent and feet flat.
Tighten your stomach muscles and gently flatten your low back against the floor or bed, tilting your pelvis slightly up.
Hold, then relax back to neutral.
Hold 5 seconds · 8–12 repetitions
Single and double knee-to-chest
Lying down
Stretches the low back and buttock muscles.
Lie on your back with knees bent.
Bring one knee toward your chest, holding behind your thigh (not on top of the kneecap).
Lower it and switch sides. If comfortable, progress to bringing both knees up together.
Hold 20–30 seconds · 2–4 times each side
Tip: Keep your head and shoulders relaxed on the floor or pillow.
Lower trunk rotation
Lying down
Gentle rotation to ease stiffness.
Lie on your back with knees bent and together.
Slowly let both knees drop to one side, only as far as comfortable, keeping shoulders down.
Return to center and repeat to the other side.
5–10 slow repetitions each side
Hamstring stretch with a towel or strap
Lying down
Tight hamstrings can add strain to the low back.
Lie on your back. Loop a towel, strap, or band around one foot.
Straighten that leg toward the ceiling until you feel a gentle stretch behind the thigh; keep the other knee bent.
Hold, relax, and switch sides.
Hold 20–30 seconds · 2–3 times each side
Prone lying on elbows
Lying down
A gentle extension position often used for disc-related back pain.
Lie on your stomach on a firm bed or floor. Rest a minute with arms by your sides.
If comfortable, prop yourself up on your forearms, elbows under your shoulders, letting your low back relax and sag.
Breathe and relax your back and buttock muscles.
Rest 1–2 minutes · build up gradually
Tip: Skip this if lying on your stomach increases leg pain, numbness, or tingling.
Prone press-up
Lying down
A McKenzie-style extension exercise that gently arches the low back.
Lie on your stomach with hands flat under your shoulders, as if starting a push-up.
Keeping your hips and legs relaxed on the surface, slowly straighten your arms to lift your chest, only as far as comfortable.
Pause briefly, then lower slowly.
Hold 1–2 seconds · 8–10 repetitions · a few times a day
Tip: Start with prone lying on elbows. Stop if symptoms spread farther down the leg.
Seated / chair
Seated forward lean
Seated / chair
A chair-friendly low back stretch.
Sit near the front of a sturdy chair with feet wide and flat.
Slowly lean forward, letting your hands slide down your legs toward the floor.
Use your hands on your thighs to push back up slowly.
Hold 10–20 seconds · 3–5 times
Tip: Skip this if you have osteoporosis or a compression fracture.
Seated pelvic tilts
Seated / chair
Mobility you can do at a desk or in a recliner.
Sit tall with feet flat.
Gently roll your pelvis back so your low back rounds slightly, then roll forward so it arches slightly.
Move slowly within a comfortable range.
10–15 slow repetitions
Hands & knees
Cat-cow
Hands & knees
Moves the whole spine gently through bending and arching.
Get on your hands and knees, hands under shoulders and knees under hips.
Slowly round your back toward the ceiling, letting your head drop (cat).
Then gently let your belly lower and lift your head slightly (cow). Stay in a comfortable range.
8–12 slow repetitions
Tip: No floor access? Try seated pelvic tilts instead.
Standing
Standing hamstring stretch
Standing
A standing option for the back of the thigh.
Stand facing a low step or sturdy stool, holding a counter for balance.
Place one heel on the step with the knee straight but not locked.
Keeping your back straight, hinge slightly forward at the hips until you feel a gentle stretch.
Hold 20–30 seconds · 2–3 times each side
Standing back extension
Standing
An extension movement you can do anywhere, such as after sitting.
Stand with feet hip-width apart and hands on your low back or hips.
Gently lean backward a small amount, looking ahead rather than up.
Return to upright.
Hold 1–2 seconds · 5–10 repetitions
Tip: Skip this if leaning back increases your pain — common with spinal stenosis or arthritis.
Wall / doorway
Wall pelvic tilt
Wall / doorway
A standing version of the pelvic tilt.
Stand with your back against a wall, feet about a foot in front of it, knees slightly bent.
Tighten your stomach and gently press your low back toward the wall.
Hold, then relax.
Hold 5 seconds · 8–12 repetitions
Strengthening
Glute bridge
Lying down
Strengthens the buttock and back muscles that support the spine.
Lie on your back with knees bent and feet flat, hip-width apart.
Tighten your stomach, then press through your heels to lift your hips until your body forms a straight line from shoulders to knees.
Hold briefly, then lower slowly.
Hold 3–5 seconds · 8–15 repetitions · 1–3 sets
Tip: Don’t arch your back at the top — lift only as high as you can with your core engaged.
Bird-dog
Hands & knees
Builds core control and balance with minimal spinal load.
On hands and knees, tighten your stomach to keep your back flat.
Slowly reach one arm forward and the opposite leg back, keeping your hips level.
Hold, return, and switch sides. Start with just arms or just legs if needed.
Hold 3–5 seconds · 5–10 each side
Abdominal brace with marching
Lying down
Trains the deep core muscles.
Lie on your back with knees bent. Gently tighten your stomach as if bracing for a light poke.
Keeping that brace and your back still, lift one foot a few inches, lower it, then the other.
Breathe normally throughout.
10–20 total marches · 1–3 sets
Sit-to-stand
Seated / chair
A functional leg and hip strengthener.
Sit near the front of a sturdy chair, feet flat and hip-width apart.
Lean slightly forward and stand up using your legs, using your hands on the armrests if needed.
Sit back down slowly and with control.
8–12 repetitions · 1–3 sets
Resistance band exercises
Resistance bands are an inexpensive way to add gentle strengthening at home.
Band colors are not standardized. Each brand uses its own color code, so check the package. In general, lighter colors (such as yellow or tan) offer the least resistance and darker colors (such as blue, black, or gray) offer the most.
Start light. Choose a band that lets you do 10–15 slow, controlled repetitions with good form, with the last few feeling moderately challenging — not straining.
Progress gradually. When 15 reps feel easy for two or three sessions in a row, try a slightly heavier band or stand a bit farther from the anchor. Change only one thing at a time.
Anchor safely. Use a door anchor on the hinge side of a closed door, or loop the band around a heavy, stable object. Never anchor to something that can move.
Check the band. Look for nicks, tears, or sticky spots before each use, and replace worn bands. Keep the band away from your face, and let it return slowly rather than snapping back.
If you have a latex allergy, choose latex-free bands.
Band row
Seated / chair
Strengthens upper and mid-back muscles that support posture.
Anchor the band at chest height (door anchor) or loop it around your feet while sitting with legs out straight.
Hold one end in each hand, arms forward.
Squeeze your shoulder blades together and pull your elbows back close to your sides, then return slowly.
10–15 repetitions · 1–3 sets
Tip: Can also be done standing with the band anchored in a door.
Banded glute bridge
Lying down
Adds hip muscle work to the bridge.
Place a loop band just above your knees.
Do a glute bridge while gently pressing your knees outward against the band.
Lower slowly.
8–15 repetitions · 1–3 sets
Pallof press (anti-rotation)
Standing
Builds core stability by resisting twisting.
Anchor a band at chest height to your side. Stand sideways to the anchor holding the band at your chest with both hands.
Brace your core and press your hands straight out in front of you without letting your body rotate.
Hold briefly, bring hands back, and repeat. Switch sides.
Hold 2–3 seconds · 8–12 each side
Tip: Can also be done seated in a chair.
Trusted resources
For more illustrated, free information from reputable organizations:
This information is general education and is not medical advice. It does not replace an individualized evaluation or physical therapy program. Exercise carries some risk; stop and contact your provider if symptoms worsen.
Ready to talk about your pain?
New patients are welcome. Call our West Monroe office or send an appointment request.
