Free printable PDF
Back pain exercises PDF: a two-page printable sheet
12 gentle stretches and core exercises for low back pain, in 4 phases. Each one has a video. Free, no signup.
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Lower Back Pain Exercises
Talk to your doctor first. General education, not medical advice.This content is general education, not medical advice, diagnosis or treatment. Get approval from your physician or another qualified healthcare provider before starting any exercise program, especially if you have a medical condition, a recent injury or surgery, are pregnant, or take medication. Stop and seek medical advice if an exercise causes pain, dizziness, chest discomfort or shortness of breath. You choose to exercise at your own risk. Read the full medical disclaimer.
Why it helps
A stiff, sore lower back usually wants to be moved, gently and often, rather than rested. Knee rolls, pelvic tilts and the stretches in this SeniorShape Fitness session are the standard first exercises for low back pain because they move the spine through small ranges with the back fully supported, which eases stiffness and rebuilds confidence in movement.
Guidelines for low back pain recommend staying active and starting gentle exercise early, and these are the exercises most physical therapists prescribe first.
What the session covers
- Pelvic tilts
- Knee rolls (lower trunk rotation)
- Knee-to-chest stretch
- Bridges
- Gentle hamstring and hip stretches
Step-by-Step Instructions
- Lie on your back on a mat or carpet with your knees bent and feet flat, hip-width apart. Use a small cushion under your head if needed.
- Pelvic tilt: breathe out and gently flatten your lower back into the floor, hold 5 seconds, release. 10 reps.
- Knee rolls: with knees together, let both knees drop slowly to one side as far as is comfortable, then the other. 10 each side.
- Knee to chest: draw one knee toward your chest with your hands, hold 20 seconds, lower. Swap. Then both knees together.
- Bridge: squeeze the buttocks and lift the hips, hold 3 seconds, lower slowly. 10 reps. Finish with the stretches.
What you’ll need Paid links
What this exercise uses, with household swaps where they work.
- Exercise mat · Non-slip, about 6 mm (1/4 in) thick, for floor exercises. A rug or folded blanket works.
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Key Form Cues
- Small and smooth: These are mobility exercises. The range is small; the movement is slow and even.
- Keep breathing: Holding the breath tightens the back. Breathe out on the effort.
- Stay within comfort: Mild stretching or working feelings are fine. Sharp pain means make it smaller.
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
- Skip the 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 the full session
- Progress to the beginner Pilates class
Who it suits, and who should check first
Good fit for: low back pain and stiffness, a back that is sore after sitting or gardening, older adults, and anyone starting to move again after a back episode.
Check with your clinician first if: you have back pain with numbness, weakness or pain below the knee, back pain after a fall, or problems with bladder or bowel control (these need a clinician before any exercise).
Precautions
Gentle, supported exercises suitable for most people with low back pain.
- After back surgery, follow your surgeon’s timeline before starting floor work.
- With a disc problem, keep the knee-to-chest stretch gentle and stop if pain moves into a leg.
- Get up from the floor by rolling to your side first.
- Stop and consult your provider if: pain spreads into a leg, you get numbness or tingling, or you develop any change in bladder or bowel control.
Frequently asked questions
How soon after a back episode can I start?
As soon as you can lie down and move gently, usually within a day or two. Early gentle movement speeds recovery.
Which exercise should I do if I only have time for one?
The pelvic tilt. It teaches the gentle core brace that every other back exercise builds on.
Is there a printable version?
Yes. The chronic low back pain routine has a two-page handout with QR codes to each video.
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