1. Cat-cow
On hands and knees, slowly round your back up, then let it sag gently down. Move with your breath.
8 to 10 slow reps
Back pain exercises: six gentle moves to start with
Most back pain settles with time, and health services such as the NHS generally advise staying active rather than resting in bed. These six moves are commonly used to get a sore back moving and then stronger. Go slowly, keep it comfortable, and stop anything that gives sharp pain.
General exercise information, not medical advice. If you are unsure, check with a doctor or physio first.
2. Glute bridge
Lie on your back, knees bent. Press through your heels and lift your hips until your body is in a straight line. Squeeze your glutes; don't arch your lower back.
2 sets of 10
3. Bird dog
On hands and knees, reach one arm and the opposite leg out long. Keep your hips level and your back still. Hold for a few seconds, then swap.
2 sets of 6 each side
4. Dead bug
Lie on your back, arms up and knees over hips. Lower one arm and the opposite leg slowly while your lower back stays still, then swap.
2 sets of 6 each side
5. Side plank
On your side, prop up on your elbow and lift your hips. Start from your knees if a full plank is too hard. Keep your body in one line.
3 holds of 10 seconds each side
6. Curl-up
Lie on your back with one knee bent and your hands under the curve of your lower back. Lift your head and shoulders a little, without bending your spine much, and hold.
3 holds of up to 10 seconds
How to do them without making it worse
- Mild discomfort that settles within a day is usually fine. Sharp, shooting or worsening pain is a reason to stop.
- Little and often beats one big session. A few minutes a day is a good start.
- Walking is a good addition for most people with a sore back.
- If a move hurts, swap it for an easier version rather than pushing through.
When to see a doctor
- Numbness or tingling around your groin or inner thighs, or new problems controlling your bladder or bowels: get urgent medical help (999 or A&E in the UK).
- Weakness in a leg, or pain that is getting worse or wakes you every night.
- Back pain after a significant fall or injury, or together with a fever or unexplained weight loss.
- Pain that has not improved after a few weeks.
Common questions
Should I rest with back pain?
Short rests are fine, but staying gently active usually helps recovery more than long bed rest. Ask a doctor or physio if you are unsure.
How often should I do back exercises?
Many people do a short routine once a day. Build up slowly and keep it comfortable.
Can I still lift weights with a sore back?
Often yes, with lighter loads and moves that suit you. LiftMend's Train plans work around a sore spot and let you swap any move that hurts.
Follow a plan, not a list
LiftMend turns moves like these into short daily Recover sessions for a sore lower back, with a real person demonstrating every exercise, timers that run themselves, and an AI coach you can ask between sets.