Lower Back Pain: exercise plan

Backs are strong, and sore is not the same as damaged. The fastest way out is to keep moving, gently at first, then more.

How to use this

Pain rules: some pain (up to about 3–4/10) while moving is OK and not harmful. If it settles within a day, carry on.
How often: walk every day; do the exercises once a day, or a few times a day in short bursts.
How long: most new back pain improves a lot within 2–6 weeks. Ongoing pain often takes a few months of steady activity.
Progress when: it feels easy. Walk further, add reps, or return to gym, sport and work tasks step by step.

Your exercises

WalkingStart with what you can manage, even 5–10 minutes a few times a day. Add a few minutes every couple of days, building to 30 minutes or more.Most days
Knee rocksLie on your back, knees bent, and gently let both knees fall to one side then the other. Start small; make the range bigger as it eases.10 each side, once or twice a day
Cat and camelOn hands and knees, slowly round your back up, then let it sag gently. Move within comfort; increase range as it loosens.10 slow repeats, once or twice a day
BridgeLie on your back, knees bent, and lift your hips by squeezing your bottom. Start with small lifts; progress to holds or single-leg bridges.3 sets of 10, once a day
Bird dogOn hands and knees, reach one arm forward and the opposite leg back, hold 3 seconds. Start with just the leg or arm; progress to both and longer holds.3 sets of 8 each side, once a day
Sit to stand or squatStand up from a chair and sit back down with control, bending at hips and knees. Bending your back is fine. Progress to lower chairs or holding a weight.3 sets of 10, once a day

Myth check: there’s no single ‘perfect posture’. The best posture is your next one, so change position often. Bed rest slows recovery. Lifting with a rounded back is not dangerous for a healthy back.

Stop and see your GP or physio if

New numbness around your bottom or genitals, or trouble passing urine or controlling your bowels: go to an emergency department now
Leg weakness or foot drop that is getting worse
Fever, unexplained weight loss, a history of cancer, or pain after a significant fall
Severe pain at night that doesn’t ease with any position
No improvement after 4–6 weeks

Want a supervised program?

A physio or exercise physiologist can build a graded activity program and help you get back to the things you’ve been avoiding. For ongoing pain, programs that combine exercise with pain education and goal setting tend to work best. If you have a chronic condition, ask your GP about a GP Chronic Condition Management Plan (GPCCMP): it gives a Medicare rebate for up to 5 allied health visits a year (physio, exercise physiologist or podiatrist).

Evidence and more information

Reviewed 29 October 2026. General education, not personal medical advice. Everyone is different, so check with your GP or physio if you’re unsure an exercise suits you.

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