YPARCWhy regular movement matters
Back pain does not always mean injury or a “weak spine”. For chronic low back pain, exercise can reduce pain and improve daily function. Benefits vary, and no single exercise is best for everyone. [2]
Gentle movement helps maintain mobility; progressively challenging strength work builds strength and endurance. Small, repeated sessions allow gradual adjustment to activity. These demonstrations mainly address mobility; a physiotherapist can help choose a fuller strengthening programme. [1] [3]
Start small
Choose one or two movements. Begin with 2–3 slow repetitions of each, within a comfortable range, breathing freely. As they become easier, add 1–2 repetitions every few days. Gentle mobility work can be split into short sessions through the day. You do not have to complete everything in the videos immediately. [1]
For separate strength sessions, at least two days per week is a general starting goal, increasing the workload gradually. On other days, keep walking comfortably and break up long periods of sitting by changing position. Follow individual restrictions after injury or surgery. [3] [6]
4 easy movements with short videos
English demonstrations from NHS inform, with written steps below. Move slowly and avoid forcing a stretch. If getting down to the floor is difficult or unsafe, ask a professional for seated or standing alternatives.
1. Pelvic tilts
Lie on your back with knees bent and feet supported. Gently tilt your pelvis to bring your lower back towards the surface, then return to a relaxed position. Keep the movement small and breathe freely.
Open on YouTube ↗2. Knee rolls
Lie on your back with your knees bent and together. Slowly move them to one side, back to the middle, then the other side. Keep your shoulders supported and use a small, comfortable range.
Open on YouTube ↗3. Single knee hug
While lying on your back, gently bring one bent knee towards your chest. Support the thigh or behind the knee with your hands. Do not pull forcefully. Return and change legs.
Open on YouTube ↗4. Cat camel
Start on hands and knees, hands below shoulders and knees below hips. Slowly round your back, then gently move in the opposite direction. Avoid extreme positions or straining your neck.
Open on YouTube ↗A small step towards strength
If you can sit and stand safely, use a stable chair without wheels. Place your feet flat, hip-width apart. Lean slightly forward, stand slowly, then sit down with control. Use your hands for support if needed for safety. Start with a few repetitions and build towards five. This trains leg strength and everyday function; it does not reshape the spine. [3]
What about headaches and spinal shape?
Regular movement and individually selected neck exercises may help some headaches arising from neck joints and muscles. These lower-back exercises do not prevent every type of headache. Frequent or new headaches need their own assessment. [4]
Movement may improve muscle function and reduce stiffness. These general exercises cannot be claimed to prevent or correct scoliosis or other structural deformities. A visible curve, uneven shoulders or a change in spinal shape needs clinical assessment and, where appropriate, a tailored plan. [5] [6]
When to stop and seek help
Stop for new pain, worsening pain, pain spreading into the leg, numbness, weakness or dizziness. Gentle exercise should not make your condition worse overall. If you feel worse the next morning, reduce the workload and seek professional advice. [1]
Seek emergency care for back pain with new bladder or bowel control problems, loss of feeling around the genitals or anus, weakness in both legs, or a serious accident. Sudden severe or rapidly worsening pain, especially with fever, also needs urgent assessment. [6]