Exercises for Lower Back Pain: 5 Safe Moves
Sudden back pain? The old advice was rest — now it's movement. Five exercises that safely get you moving again after the acute phase.
For years, the advice for sudden back pain was bed rest. That advice is outdated: rest keeps the muscles cramped and makes the back stiff. These five exercises safely get you moving again after the acute phase.
The exercises are gentle, safe and need no equipment — you can do them at home. Your first visit at Embody Health costs €39 and needs no GP referral; most Dutch health insurers reimburse chiropractic care from supplementary insurance.
In short
- Start only once the worst pain eases; do not force anything.
- Do the exercises 2 to 3 times a day, a few repetitions each.
- Mild muscle tension is normal; sharp or radiating pain is a stop signal.
- Weakness, saddle-area numbness or bladder problems: see your GP right away.
Why movement helps lower back pain
Sudden back pain is a common problem: the muscles around the lower back cramp up, and lying still keeps that cramping going and makes the back stiff. Pain levels drop faster when you keep moving — gentle movement restores normal muscle tension, improves blood flow to the lower back muscles and keeps your range of motion from shrinking, so the back does not lock up. Lying still can make back pain worse and tighten the tightness in your lower back. The exercises below help relieve lower back pain and may help relieve the stiffness that follows — that is not a precautionary tip but the conclusion of the research: a Cochrane review on acute low back pain found that advice to stay active supports recovery, while bed rest does not. The goal is not to exercise hard: keep your pain within a comfortable level and move short and regular, at a pace that feels right.
Stretches and exercises for lower back pain
The exercises and stretches for lower back pain below are safe after the acute phase. They are gentle stretching exercises — simple stretches for lower back pain you can do at home: knee to chest, pelvic tilt, cat-camel, bridge and walking. These five lower back stretches and back exercises relieve pain and improve mobility, and they stretch and strengthen the muscles that support the spine. In the following exercises, move slowly and stay within a comfortable range of motion, and stop if a movement feels wrong. These are the exercises that can help you get moving again. It’s a good idea to keep the repetitions low at first — short and regular is the goal. These are simple exercises for back pain, but simple stretches are not the only ways to help: walking matters too, and we cover it below.
1. Knee-to-chest stretch
Lie on your back with your knees bent and your feet flat on the floor. Gently pull one knee toward your chest — start with the right knee — and hold the stretch for 5 seconds at a time, with the other foot flat on the floor. Keep the other leg straight on the floor if you can. Slowly lower the knee and return to the starting position and repeat with the other leg. Finish by bringing both knees to your chest — bring your knees together and hold for a few seconds. You should feel a stretch in the buttock, not pain in the back. This knee-to-chest stretch eases a stiff lower back without twisting the spine.
2. Pelvic tilt
Lie on your back with bent knees and your feet flat on the floor. Tighten your abdominal muscles and flatten your back against the floor, keeping your back flat as you breathe out. You should feel the lower back pressing into the floor with each repetition. Hold for 5 to 10 seconds at a time, then release slowly and repeat 5 to 10 times. The movement is small — it works the deep abdominal and back muscles without loading the spine, and it can relieve pain and tension in the lower back and improve flexibility of the lower spine.
3. Cat-camel
Come onto your hands and knees, hands directly under your shoulders and knees under your hips. Slowly arch your back like a cat, then move gently into the opposite curve and let your belly sink toward the floor. Keep your hands on the floor throughout and follow the rhythm of your breath. The movement comes from the spine, not the arms or upper body: keep it slow and stay within a comfortable range of motion. This cat-camel loosens the lower spine and the muscles alongside it.
4. Bridge
Lie on your back with knees bent and feet flat on the floor, arms alongside your body. Squeeze your buttock muscles and lift your hips off the floor toward the ceiling, keeping your back straight, until your body forms a line from knees to shoulders. Hold for 10 seconds, then slowly lower and repeat 5 to 10 times. The bridge strengthens the buttock and back muscles that support the lower back, and it can help reduce pressure on the spine.
5. Walking
Walking is the simplest and often the best exercise for sudden back pain: it keeps the lower back moving without heavy strain and helps reduce stiffness. Start with 5 to 10 minutes on a flat route and build up as long as it stays comfortable. A calm pace is enough — you do not need to cover distance, just put one leg in front of the other. Walking also works the lower back muscles gently with every step.
Rare signals: when to stop and see your GP
Your chiropractor is a primary-contact practitioner — we assess backs like this daily, and a first visit is a full intake with a physical examination. Most sudden back pain is harmless and well treatable. Only four signals are worth flagging on your own:
- loss of control over your bladder or bowels
- numbness in the saddle area (where you sit)
- progressive weakness or paralysis in a leg
- fever, or sharp pain that wakes you at night and is not relieved by painkillers
These deserve attention the same day. Contact us — we're reachable by phone 24/7; our front desk alerts the chiropractor right away if it looks urgent, and we'll assess your back and tell you honestly whether it needs hospital care; you need no GP referral and no detour. Not sure? Talk it through with your GP or with us — but we're here, and we'll screen it with you.
After the acute phase: ease back pain
Once the worst pain is over, you can build up the exercises and pick up your daily activities again. Does the complaint linger, or does the pain keep coming back? Then a chiropractic assessment can help reduce back pain and prevent a repeat: it may help relieve the underlying cause — a 2026 Cochrane review found that spinal manipulation can improve pain and function in chronic low back pain. Read more about sudden back pain or book a first visit (€39). We are happy to help you in Rotterdam, Alphen aan den Rijn and Amersfoort.
Did you know most health insurers (partially) reimburse chiropractic care from your supplementary package?
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Frequently Asked Questions
When can I start doing exercises after sudden back pain?
Gentle movement is fine right away, even on the day the pain starts. The exercises in this article are for after the acute phase: start only once the worst pain eases and do not force anything. If it does not feel right, wait a day and try more gently.
How often should I do these exercises?
2 to 3 times a day, a few repetitions per exercise, is enough. Short, regular movement works better than one long session. Listen to your body: pain up to a mild tension is okay, sharp or radiating pain is a sign to stop.
Can I walk with sudden back pain?
Yes. Walking is one of the best things you can do: it keeps the back moving without heavy strain. Build up gradually, from a few minutes to half an hour, and choose a flat route.
What if an exercise hurts?
Stop the exercise. A mild muscle tension is normal, but sharp pain, radiating pain or tingling in the leg are signs to stop and talk to your GP.
When can a chiropractor help with sudden back pain?
When the complaint persists or keeps returning, a chiropractic assessment can help pinpoint the exact cause and support your recovery. Your first visit costs {TARIEF.intake.display} and needs no GP referral.
Sources
- Cochrane review: advice to stay active versus bed rest for acute low back pain — staying active supports recovery
- NICE guideline: low back pain and sciatica (NG59) — when a medical assessment is needed
- Cochrane review (2026): spinal manipulative therapy for chronic low back pain — small to medium improvement in pain and function
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