Move · Videos · Mobility · 7 min

Gentle Low Back Exercises and Stretches With a Physical Therapist

Gentle Low Back Exercises and Stretches With a Physical Therapist — video by Prisma Health Play · 7:01

Video by Prisma Health on YouTube · Open on YouTube

A hospital physical therapist demonstrates seven gentle low-back exercises done lying on a bed or mat: knee rocking, curl-ups, pelvic tilts and bridges, then knee-to-chest, hamstring and piriformis stretches, with how many reps and how often. A calm, simple routine for beginners.

  • 7 min
  • Beginner
  • Low impact (no jumping)
  • mat
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Step by step 6

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  1. Spinal rocking: lying with knees bent, let the knees fall slowly to one side, pause, then to the other. 1:01
  2. Curl-up: slide your fingertips up your thighs into a gentle sit-up, breathing out; don't bend the neck too far. 1:47
  3. Pelvic tilt: gently tighten the lower tummy and flatten your low back into the mat; hold 3 to 5 seconds, breathing. 2:24
  4. Bridge: do a pelvic tilt, squeeze your buttocks and lift, hold about 3 seconds and lower, without over-arching. 3:09
  5. Knee-to-chest stretch for 20 seconds, then a hamstring stretch for 20 seconds, toes pulled towards your face. 3:55
  6. Piriformis stretch: ankle on the opposite knee, pull that knee towards the opposite shoulder and hold 20 seconds. 5:01

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Breathe out as you curl up and don't bend your neck too far
  • Do a pelvic tilt first, then squeeze your buttocks to lift into the bridge without over-arching
  • Move slowly and stop any exercise that becomes painful

What it works

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Joints it uses light on the joints

  • Neck moveshead lifted in curl-ups
  • Lower back movesknee rocking, pelvic tilts, curl-ups, bridges
  • Hips movesbridges, knee-to-chest and piriformis stretch
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

Easier option from the coach: Everything can be done lying on a bed instead of the floor

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Prisma Health; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety