Back & Core Exercises

The cat-cow exercise (also called angry cat) is a fundamental spinal mobility drill that promotes segmental motion through the lumbar and thoracic spine.

A gentle seated back stretch to relieve tension and improve spinal flexibility. Suitable for most fitness levels. Check with your clinician if you have a specific condition or injury.

The glute bridge is a foundational posterior chain exercise that targets the gluteus maximus — one of the most powerful muscles in the body and a…

Child’s pose (Balasana) is a restorative yoga posture that gently stretches the lumbar spine, latissimus dorsi, and hip musculature while promoting…

Free core strength routine to prevent low back pain. Planks, dead bugs, bird dogs, glute bridges. Progressive, printable.

A series of gentle floor-based exercises designed to relieve and prevent back pain. Includes stretches and mobility work for the entire spine.

A gentle morning stretch routine targeting the spine, hips, and shoulders. Designed to reduce morning stiffness.

Watch the full Lower Back Pain class. Six gentle exercises for back pain relief, demonstrated by physical therapists. Free, no signup.

The pelvic tilt is one of the most foundational exercises in lumbar rehabilitation, targeting the deep core stabilizers that are often inhibited in…

A back extension exercise done lying face down. Step-by-step instructions, a video, and who should check with a provider first.

A follow-along video for pain where the low back meets the pelvis, plus hip and core exercises to build a home routine.

Pelvic tilts, gentle core work and flexion stretches for a forward-slipped vertebra, with a video and what to avoid.

The classic flexion-based back exercises plus a follow-along flexion stretching video, with who should check first.

Free beginner Pilates routine for chronic low back pain. Core stability, pelvic control, mat-based exercises. Printable.

A follow-up Pilates session for chronic back pain management. Progresses core strengthening exercises for continued spinal rehabilitation.

Seated exercises designed to strengthen the core muscles including the abdominals and lower back.

The seated knee-to-chest stretch is an accessible lumbar flexion exercise that targets the lumbar paraspinal muscles, gluteal muscles, and hip extensors.

Gentle seated rotation exercises for the spine that help maintain flexibility and reduce stiffness. Can be performed from a chair at any time of day.

Patient education is a critical and often underutilized component of chronic back pain management.

The supine spinal twist is a gentle rotational mobility exercise that targets the lumbar and lower thoracic spine.

Exercises focused on improving mobility in the thoracic spine. Helps reduce upper back stiffness and improve posture through gentle rotational movements.

Free beginner yoga sequence for lower back pain. Gentle poses, modifications, breathwork. Reduces stiffness and improves mobility safely.

On hands and knees, reach one arm and the opposite leg while keeping the back still. A core staple for low back pain.

Lying on your back, lower the opposite arm and leg while the lower back stays still. Trains deep core control.

Hold a straight line from head to heels on your forearms. Builds core endurance; start on your knees or against a wall.

Hold your body in a straight line on one forearm. Strengthens the side core and hips; start from the knees.

A small, spine-friendly curl-up with one knee bent and hands under the low back. An alternative to sit-ups.

Learn to switch on the deep stomach muscles while breathing normally. The first step in most core programs.

A gentle seated or lying movement that slides the sciatic nerve without stretching it hard. Used for sciatica.

Side-bending stretch for the deep muscle at the side of the low back. Eases one-sided low back tightness.

Lying face down, lift the arms and legs a little to strengthen the back muscles. Start with the easier versions.

Bend forward from the hips with a stick along the spine. Teaches safe bending and lifting.

Press a band straight out from your chest and resist it pulling you sideways. Trains core stability.

Lying on your back, let one knee fall out slowly while the pelvis stays still. Gentle core control.

Lying on your back, hug both knees in to gently round and stretch the low back.

Hands on hips, gently lean back to reverse a sitting or bending posture. Easy to do at work.

Sitting on a chair, slowly bend forward between the knees to stretch the low back.

Walk tall while carrying a weight in each hand. Builds core, grip and lifting strength for daily life.

Lying on your back with knees bent and together, slowly roll the knees side to side. Eases low back stiffness.

Lying on your back, hug one knee gently toward your chest and hold. Eases low back and buttock tightness.

Lying face down, prop up on your elbows and relax your lower back. A gentle first step in back extension.