Lower Back Pain Exercise Checklist

Lower Back Pain Exercise Checklist

Do these 5 exercises daily (10 min)

1. Cat-Cow Stretch — 10 reps, slow

- On hands and knees, arch back up (cat), then dip down (cow)

- Hold each position 3 seconds

2. Pelvic Tilts — 15 reps

- Lie on back, knees bent, feet flat

- Flatten lower back against floor, hold 5 seconds

3. Knee-to-Chest — 30 seconds each side

- Lie on back, pull one knee to chest

- Keep other leg flat or bent

4. Bird-Dog — 10 reps each side

- On hands and knees, extend opposite arm and leg

- Hold 5 seconds, keep back flat

5. Glute Bridge — 12 reps

- Lie on back, feet flat, lift hips

- Squeeze glutes at top, hold 3 seconds

Rules

Stop if sharp pain increases

Mild muscle ache = good

Do every day, not just when it hurts

If no improvement in 2 weeks, see a physio