Desk movement guide
Lower Back Pain Exercises: Core and Mobility
Gentle lower back exercises to ease stiffness and build support.
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Calm irritated tissues and build core endurance with these beginner-friendly moves.
Common symptoms
- Morning stiffness
- Ache after sitting
- Occasional sharp twinges
Likely causes
- Prolonged sitting
- Weak trunk endurance
- Poor lifting mechanics
Exercises
Cat-Camel
2 sets of 10
Steps
- On hands/knees, round your spine (exhale).
- Gently arch (inhale).
- Move slowly through pain-free range.
Why this helps: Improves spinal mobility and reduces stiffness.
Dead Bug (Arms/Legs Alternate)
3 sets of 8 each side
Steps
- On back, knees bent 90°, arms up.
- Lower opposite arm/leg slowly, keep back neutral.
- Return, switch sides.
Why this helps: Builds trunk stability without compressing the back.
Glute Bridge
3 sets of 10–12
Steps
- Knees bent, feet hip-width.
- Squeeze glutes, lift hips to a line.
- Pause, lower with control.
Why this helps: Strengthens glutes to offload the lumbar spine.
Safety first
- Stop if pain shoots down the leg or causes numbness.
- Keep pain ≤3/10 during exercise.
FAQs
How often?
3–5x/week for 4 weeks, then maintain 2–3x/week.
Can I walk?
Yes—short, frequent walks usually help back circulation and recovery.
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