The guide
A stiff lower back is common, especially after a long day sitting or a weekend in the garden. Gentle movement usually helps more than rest. These five movements are a place to start: go slowly, stay within a comfortable range, and stop any that make your pain worse.
The five movements
- Knee rocks. Lie on your back with your knees bent. Let both knees fall slowly to one side, then the other. Ten times each way.
- Knee to chest. On your back, bring one knee towards your chest and hold it for ten seconds. Swap sides. Three times each.
- Pelvic tilts. With your knees bent, gently flatten your lower back into the floor, then let it arch a little. Ten slow tilts.
- Cat and camel. On your hands and knees, round your back up towards the ceiling, then let it dip. Eight slow rounds.
- Child’s pose. From hands and knees, sit back towards your heels with your arms stretched forward. Hold for twenty seconds.
How often to do them
Once or twice a day is plenty. A little stiffness while you move is normal; pain that lasts after you stop is a sign to do less. Keep walking and doing your usual day as much as you can.
When to get it checked
- The pain is no better after a few weeks
- It keeps coming back or stops you working or sleeping
- Pain, pins and needles or numbness spread down a leg
This is general advice, not a diagnosis. If you are not sure what is right for you, book an assessment and we will work out a plan with you.