Gentle Floor Exercises for Back Pain

1. 1Knee rolls
2. 2Pelvic tilt
3. 3Knee to chest
4. 4Bridge
5. 5Back extension
6. 6Cat-cow

Why it helps

A sore back usually wants to be moved, gently and with support, rather than rested. Floor exercises are the safest way to do that: lying down takes the load off the spine so you can move it through small ranges without guarding. This NHS University Hospitals Plymouth physiotherapy session works through the standard set, knee rolls, pelvic tilts, knee-to-chest, bridges and back extensions, for the whole spine.

Guidelines for low back pain recommend staying active and starting gentle exercise early. These are the movements most physical therapists prescribe first, and they are the base that every back program builds on.

What the session covers

• Knee rolls for lower-back rotation
• Pelvic tilts and gentle bracing
• Knee-to-chest and hamstring stretches
• Bridges for the gluteal muscles
• Back extensions lying on the front
• Cat-cow on hands and knees for the whole spine

Step-by-Step Instructions

1. Lie on your back on a mat or carpet with your knees bent and feet flat. Use a small cushion under your head if needed.
2. Press play and follow the knee rolls and pelvic tilts first. Keep the movements small and the breathing steady.
3. Move through the stretches, holding each for 20 to 30 seconds without bouncing.
4. For the bridge and back extension, lift only as far as is comfortable and lower slowly.
5. Finish with the cat-cow and get up by rolling to your side and pushing up with your arms.

Key Form Cues

• Small and smooth: These are mobility exercises. Range is small; the movement is slow and even.
• Breathe out on effort: Holding the breath tightens the back. Exhale as you lift or draw the knee in.
• Stay within comfort: Mild stretching or working feelings are fine. Sharp pain or pain into a leg means make it smaller or skip it.

How much to do

Once or twice a day while the back is sore, then 3 to 4 days a week to keep it moving. 10 to 15 minutes.

Progression & Regression

Regression (Make It Easier)

• Do 5 reps of each movement
• Skip the back extension and bridge
• Do the pelvic tilts and knee rolls only

Progression (Make It Harder)

• Hold the bridge for 10 seconds
• Add the back care class for posture and daily habits
• Progress to the beginner Pilates class and the 6-week low back pain recovery program

Who it suits, and who should check first

Good fit for: low back pain and stiffness, mid-back stiffness from sitting, people starting to move again after a back episode, and anyone who wants a complete gentle spine routine.

Check with your clinician first if: you have back pain with numbness, weakness or pain below the knee, back pain after a fall, unexplained weight loss, or problems with bladder or bowel control (these need a clinician before any exercise).

Precautions

Frequently asked questions

Should I do these during a flare?

Yes, gently. The knee rolls and pelvic tilts are usually comfortable even when the back is sore, and early movement speeds recovery. Leave out anything that increases pain.

Which exercise matters most?

The pelvic tilt. It teaches the gentle brace that every other back exercise uses. The lower back pain exercises page covers a shorter version of this routine.

Is there a printable version?

Yes. The chronic low back pain routine has a two-page handout with QR codes to each video.

Is it safe to exercise with back pain?

Gentle movement is generally recommended for most types of back pain. These floor exercises are designed to be low-impact and safe for most people. However, if you experience sharp or radiating pain, numbness, or tingling, stop the exercise and consult your physician before continuing.

How often should I do these exercises?

For best results, perform these exercises daily. Many people find doing them in the morning helps reduce stiffness, while an evening session can relieve tension accumulated during the day. Start with once daily and increase to twice daily if it feels comfortable.

When should I see a doctor about my back pain?

See a healthcare provider if your back pain persists for more than 4-6 weeks, is accompanied by leg weakness or numbness, follows an injury, or interferes with daily activities like sleeping or walking. These exercises are a complement to professional care, not a replacement.

Can I modify these exercises if they feel too difficult?

Yes. Each exercise can be modified by reducing the range of motion, holding positions for shorter durations, or using a pillow for extra support. The goal is gentle movement without pain. Listen to your body and progress gradually as your comfort increases.

Try next

Stretch · BeginnerLower Back Pain ExercisesStretch · BeginnerGentle Morning Stretching RoutineStretch · BeginnerBack Stretch for Older Adults

All Spine & Core exercises