The lower back is built to absorb large forces, but through a lot of sitting or a sudden overload the balance can become disturbed. If your back load tolerance decreases, the body often reacts with pain or stiffness. By strengthening not only your back but also your abdominal and glute muscles, you help the spine distribute forces better. Below are exercises that can support with this.
This page provides general information and is not a substitute for physiotherapy advice. If you have any complaints, consult a physiotherapist.
Get on your hands and knees with your hands under your shoulders and your knees under your hips. Reach your right arm forward and your left leg back at the same time, until they line up with your back. Keep your hips level and your core lightly engaged so you don't wobble. Return calmly to the centre.
Kneel down with your big toes touching and your knees apart. Sit your hips back towards your heels and stretch your arms far forward along the mat. Rest your forehead on the mat and breathe calmly and deeply. With each exhale, try to relax a little further.
Lie on your stomach with your hands flat on the mat under your shoulders. Push your upper body up calmly while keeping your hips on the mat. Open your chest and look slightly forward or up. Hold the stretch briefly and lower back under control. Stop immediately if you feel pain in your lower back.
Lie on your back with your knees bent and your feet flat on the floor. Gently pull both knees toward your chest and grasp them with your hands or arms. Feel the stretch in your lower back. Hold the stretch.
Lie on your back with your legs straight or your knees slightly bent. Gently pull one knee toward your chest with both hands until you feel a stretch in your lower back and glute. Keep the other leg relaxed on the mat. Hold the stretch.
Lie on your back with your knees bent and your feet flat on the floor, close together. Spread your arms out in a T-shape for support. Slowly let both knees drop together to the left while keeping both shoulders on the mat. Return through the middle and then let them drop to the right. Move calmly and within your comfortable range.
Lie on your back with your knees bent and your feet flat on the floor. Actively press your lower back into the mat by tilting your pelvis slightly backward. Feel your abdominals engage and your glutes work along lightly. Hold the tension.
Lie on your stomach with your hands flat under your shoulders. Push your upper body slowly up while keeping your hips relaxed on the floor. Go only as high as feels comfortable in your lower back. Lower under control.
A physiotherapist turns exercises like these into a personal program in seconds and shares it via a link. Below you can see what such a program looks like.
Lower back pain during movement or at rest? Or questions about training or load? A physiotherapist can help. Together you look at the cause and put together a plan that fits your situation.
For a herniated disc or sciatica complaints exercises are often used to calm nerve sensitivity and to make the back gradually loadable again. In the acute phase the focus is on calm movements and symptom-guided progression; later this transitions to strength and stability exercises. The right choice is phase-bound and personal, so always seek guidance from a physiotherapist.
Frequency and progression differ per person and per complaint. That is why we deliberately do not mention numbers or schedules here. A physiotherapist tailors that to your loading capacity, situation and goal.
The exercises on this page are general examples. If you have pain, a recent injury or doubt about the execution, do not start on your own but consult a physiotherapist first.
Use the “Take these exercises to your physio” button. Your physiotherapist can use Kinmo to put together a personal schedule from exercises like these in seconds and share it with you via a link.
