Gentle movement and staying active can help manage lower back pain, but there is no one routine that suits everyone. Try the options below only within a comfortable range, and stop if pain gets worse. NICE recommends choosing exercise with a person’s needs, preferences, and capabilities in mind; these seven examples are not a prescribed or tested programme.
Seven gentle movement options to consider
Move slowly and use a range that feels manageable. You do not need to do all seven, and no repetition count or schedule is established for this list. If a movement is uncomfortable or worsens your symptoms, skip it.
1. Gentle back-and-forth spinal movement
Choose a comfortable position—lying, sitting, or standing—and gently move your spine in directions that feel manageable. Do not force a stretch or push to the end of your range. Cambridge University Hospitals advises choosing the position that feels most comfortable.
2. Knee rolls
Lie on your back with your knees bent and, if comfortable, let them move gently from side to side. Keep the movement small enough to remain comfortable. University Hospitals Sussex includes this as an example movement.
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3. One knee toward the chest
From a comfortable lying position, gently bring one knee toward your chest. Do not pull it into pain; stop sooner if the position does not feel right. This one-sided variation is a cautious way to try the knee-to-chest movement, not a separate protocol prescribed by the source.
4. Both knees toward the chest
If it feels comfortable, gently bring both knees toward your chest. Skip this movement if it worsens your symptoms or feels unsuitable. University Hospitals Sussex lists bringing the knees toward the chest among its examples.
5. Forearm-supported back arch
Lie on your front and rest on your forearms, allowing your back to arch gently only if comfortable. Do not push through pain. University Hospitals Sussex lists this as an example movement.
6. Comfortable whole-body stretches
Try gentle movement through joints around your body or general stretches, staying within a comfortable range. Cambridge University Hospitals describes gentle joint movement and general stretches but does not prescribe a specific sequence.
7. Easy walking
If walking feels comfortable, choose an easy pace and a manageable distance. MedlinePlus includes walking among examples of light aerobic activity; it is an option, not a cure or a fit for everyone.
How to do these movements safely
- Start gently. Use slow movements and only go as far as feels comfortable.
- Stop if pain worsens. The NHS advises: “But stop if your pain gets worse and see a GP for advice.” University Hospitals Sussex also advises stopping and consulting a GP or physiotherapist if pain increases significantly.
- Keep up ordinary activity as tolerated. NHS and NICE guidance support staying active and continuing normal activities rather than prolonged bed rest.
- Choose for your situation. NICE guideline NG59, recommendation 1.2.2, says: “Take people’s specific needs, preferences and capabilities into account when choosing the type of exercise.” There is no single best choice established for every person.
- Ask about timing after an injury. MedlinePlus cautions that stretching or strengthening too soon after an injury can worsen pain and recommends asking a physical therapist about timing and technique.
Exercise selection may need individual guidance, particularly with a specific diagnosis, pregnancy, recent surgery, osteoporosis, or a particular injury. The sources here do not establish which of these movements is appropriate for those circumstances; ask a clinician or physical therapist for tailored advice.
Independent reader supportYour contribution helps us test, update, and keep practical guides available for everyone.When to seek medical care
Get emergency help now for back pain with any of these NHS warning signs:
- Pain, tingling, weakness, or numbness in both legs.
- Loss of feeling around the genitals or anus.
- Changes in bladder or bowel control, or changes in sexual function.
- Chest pain, or back pain that began after a serious accident.
Seek urgent assessment for severe pain that starts suddenly or worsens quickly, or if you feel feverish, shivery, or generally unwell. Do not try to exercise through these warning signs.
Contact a GP if the pain has not improved after a few weeks, is interfering with daily activities, or concerns you. The NHS says back pain usually improves within a few weeks, though it can last longer or recur.
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