Lumbago is non-specific lower back pain, the dull ache and stiffness most people get at some point. The best defence against it recurring is not rest but movement: core stability, mobility in the hips and spine, and strength in the glutes and back. Together these support the lumbar spine, improve posture, and cut the strain from sitting, lifting, and daily life. The routine below follows mainstream guidance from Mayo Clinic, Harvard Health, and the NHS. Consistency beats intensity: a 10 to 15 minute session two or three times a week does more than the occasional hard workout.
Before you start
- See a doctor or physiotherapist first if you have ongoing pain, a recent injury, or a diagnosed condition (herniated disc, spinal stenosis, sciatica).
- Start gently and focus on form, not reps or load.
- Mild discomfort is fine. Sharp or increasing pain means stop.
- Build a habit: stretches can be daily, strength work two to three times a week.
Stretches (mobility and tension relief)
Loosen the back, hips, and hamstrings that pull on the lumbar spine.
Knee-to-chest
Lie on your back, knees bent, feet flat. Pull one knee gently toward your chest, keep the other foot down. Hold 5 to 30 seconds, switch. 2 to 3 times per side. Mobilises the lumbar spine, stretches the glutes.
Pelvic tilts
On your back, knees bent. Tighten your abs to flatten your lower back into the floor. Hold 5 seconds, relax. 5 to 10+ reps. Teaches neutral spine and wakes up the deep core.
Cat-cow
On hands and knees, alternate arching the back up (chin tucked) and letting it sag (head lifted). Slow, 3 to 5+ reps. Improves spinal mobility.
Lower back rotation
On your back, knees bent and together. Keep shoulders flat and roll the knees slowly to one side. Hold 5 to 10 seconds, switch. 2 to 3 times per side.
Core stabilisation and strengthening
These target the deep core (transversus abdominis, multifidus), glutes, and back extensors, the muscles that actually hold the lumbar spine steady.
Glute bridge
On your back, knees bent, feet flat. Tighten abs and glutes, lift the hips to a straight line from knees to shoulders. Hold ~5 seconds, lower. Start at 5 to 10 reps and build up. Strong glutes take load off the lower back.
Bird dog
On hands and knees, neutral spine. Extend one arm forward and the opposite leg back, hips level and core tight. Brief hold, switch. 5 to 10 per side. The best single move here for stability and back extensors.
Plank
Forearms or hands, body in a straight line, core engaged. Start at 10 to 20 seconds and build. Add side planks for the obliques. Trains the whole core to protect the spine.
Dead bug
On your back, arms up and knees in tabletop. Slowly extend one arm and the opposite leg while keeping your lower back pressed into the floor. Alternate. Low-impact core control with no spinal load.
Supporting habits
The exercises work better alongside these:
- Hamstring and hip flexor stretches. Tight hamstrings or hip flexors tilt the pelvis and strain the lower back. Add a doorway hamstring stretch and a kneeling hip flexor stretch.
- Low-impact cardio. Walking, swimming, or cycling, 20 to 30+ minutes most days. Keeps blood flow and endurance up without pounding the spine.
- Daily mechanics. Lift by bending the knees, not the back. Keep a healthy weight, sit with support, and walk regularly. These prevent more flare-ups than any single exercise.
A simple weekly plan
Progress from the stretches and basics to bird dog, planks, and their variations as they get easier.
| Frequency | Focus |
|---|---|
| Daily | The four stretches, plus a short walk |
| 2 to 3x per week | Glute bridge, bird dog, plank, dead bug (10 to 15 min) |
| Most days | 20 to 30 min low-impact cardio |
If pain keeps returning despite a consistent routine, a tailored physiotherapy programme can find the specific weakness or movement pattern behind it.
Sources
- NHS: Lower back pain exercises
- NHS: Back pain
- Harvard Health: Back pain
- Mayo Clinic: "Back exercises in 15 minutes a day" (search the Mayo Clinic site; it blocks direct linking)