Pelvic tilt
●○○○○2 × 12
Lying on the back with knees bent, gently flatten and then arch the low back by tilting the pelvis, keeping the motion small.
Exercise for low back pain typically begins with gentle, direction-specific movement to ease symptoms, then progresses toward core stabilization and general strengthening of the trunk, hips, and legs.
Guidelines such as those referenced by the American College of Physicians favor active exercise-based approaches over passive treatments alone, reflecting consistent evidence that graded movement supports recovery and reduces recurrence.
Typical exercise menu
Cat-camel stretch
●○○○○2 × 10
On hands and knees, alternate slowly between arching and rounding the back through a comfortable range.
Bird-dog
●●○○○3 × 8 each side
From hands and knees, extend one arm and the opposite leg while keeping the trunk still and level.
Dead bug
●●○○○3 × 10 each side
Lying on the back with arms and knees raised, slowly lower one arm and the opposite leg while keeping the low back pressed gently into the floor.
Glute bridge
●●○○○3 × 12
Lying on the back with knees bent, lift the hips by squeezing the glutes, avoiding overarching the low back.
Plank
●●●○○3 × 20–30s
Support the body on forearms and toes in a straight line from head to heels, keeping the hips level.
Romanian deadlift pattern
●●●●○3 × 10
Hinge at the hips with a slight knee bend, keeping the back neutral while lowering a light weight toward the floor.
Loaded carry
●●●●○3 × 30–40m
Walk a comfortable distance while holding a weight at the side or chest, maintaining an upright trunk throughout.
Exercise selection typically depends on which movements ease or aggravate symptoms, with direction-specific relief exercises used early and general strengthening added as tolerance improves.
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