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