Exercises for Lower Back Pain
Start with gentle mobility such as cat cow and knee rolls, then add strength work such as glute bridges and bird dogs. Two short sessions a day, kept comfortable, is usually better than one hard session. If pain increases and stays worse, stop and get assessed.
When your lower back is sore, the hardest question is what you are actually allowed to do. This guide gives a practical starting programme used often in our Centurion clinic, with dosage and safety rules so you know exactly how much to do.
How to structure your first two weeks
Begin with mobility exercises once or twice a day to reduce stiffness, then add two or three strengthening exercises every second day. Keep discomfort at a level you would describe as mild, roughly three out of ten, and expect it to settle within an hour of finishing. Progress by adding repetitions before you add difficulty.
Why strength matters more than stretching alone
Stretching often feels good but the relief can be short lived. Strength work in the hips, trunk and back extensors changes how much load your spine can tolerate day to day, which is what keeps episodes from returning. In practice a blend works best: mobility first to reduce guarding, then strength to build capacity.
Getting help locally
General exercises suit many people but not everyone. If you are working through back pain in Centurion and are not sure which exercises fit your presentation, a single physiotherapy assessment can turn a generic list into a specific plan.
Exercise programme
Work within a comfortable range. Mild discomfort is common, sharp or increasing pain is not.
1. Knee Rolls
BeginnerStarting position: Lying on your back, knees bent, feet flat, arms out to the sides.
- 1Keep your knees together and let them roll slowly to one side.
- 2Only go as far as feels comfortable through your lower back.
- 3Return to the middle and roll to the other side.
Suitable for: Morning stiffness and general lower back tightness.
Keep the movement slow. Stop if pain travels into the leg.
2. Bird Dog
IntermediateStarting position: On hands and knees with a neutral spine.
- 1Reach one arm forwards and the opposite leg backwards.
- 2Keep your hips level and your trunk steady.
- 3Hold for two to three seconds, then return with control.
- 4Alternate sides.
Suitable for: Improving trunk control once the sharpest pain has settled.
Lower the arm or leg only if your back stays still and pain free.
3. Sit to Stand
BeginnerStarting position: Seated towards the front of a firm chair, feet flat.
- 1Lean your chest slightly forwards over your feet.
- 2Press through your heels and stand up tall.
- 3Sit down slowly, controlling the last part of the movement.
Suitable for: Rebuilding functional leg and hip strength during a painful episode.
Use armrests for support if needed. Avoid holding your breath.
When to stop and get assessed
- Pain that becomes sharp or radiates below the knee.
- Numbness, tingling or weakness developing during the set.
- A flare up that lasts longer than a day after exercising.
When to see a physiotherapist
If two weeks of consistent exercise has not improved your symptoms, or the pain is limiting sleep and work, book a physiotherapy assessment so the programme can be matched to your specific diagnosis.
Related physiotherapy services
Frequently asked questions
How often should I do back exercises?+
Mobility work can be done daily. Strength work is usually done every second day to allow recovery, then progressed as symptoms settle.
Should I exercise if my back hurts?+
Mild discomfort during exercise is usually acceptable. Sharp pain, leg symptoms or a flare that lasts more than 24 hours means the exercise or the dosage needs changing.
How long before I feel a difference?+
Many people notice easier movement within one to two weeks, while strength related change usually takes six weeks or more.
Can physiotherapy help chronic back pain?+
It can. Chronic back pain often responds to a combination of graded exercise, education about pain and load, and hands on treatment for symptom relief.
Medical disclaimer: this article is general education and does not replace a personal assessment. If your pain is severe, worsening, or accompanied by numbness, weakness or loss of bladder or bowel control, seek care promptly.
Book with N S Physiotherapy
In clinic in Eco Park, Centurion, or home visits across Centurion and Midrand.
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