Top 5 Exercises for Chronic Back Pain

Most chronic low-back pain is mechanical — meaning it improves with movement, not bed rest. The exercises below are safe for the majority of people but stop and call us if anything worsens pain or causes numbness or tingling down the legs.

1. Cat–Cow

On hands and knees, alternate between rounding the spine up (cat) and dropping the belly down (cow) for 10 slow reps. Mobilises the entire spine and reduces stiffness.

2. Glute Bridge

Lying on your back with knees bent, lift your hips until shoulders, hips and knees are in a line. Hold for 3 seconds, repeat 12 times. Activates the glutes, which often switch off in people who sit a lot.

3. Bird-Dog

From hands and knees, extend the opposite arm and leg, holding for 5 seconds. 8 reps each side. Trains deep core stability without compressing the disc.

4. McKenzie Press-Up

Lying face down, gently press up onto the elbows or palms, keeping the hips on the floor. 10 slow reps. Great for disc-related pain that eases with backward bending.

5. Hip Flexor Stretch

Half-kneeling, push the hips forward to open the front of the back leg. Hold 30 seconds each side. Tight hip flexors silently overload the lumbar spine all day.

When to come in

If pain is constant, wakes you at night, or is paired with leg weakness or bladder changes, please book an assessment. Self-care exercises are not a substitute for diagnosis.