This page is awaiting validation. It does not replace a consultation or a programme adapted to your situation.
Before you start
Ask for advice if you have a known spinal condition, recent surgery, a fracture, unusual pain during pregnancy or symptoms travelling down your leg. Warning signs require assessment first. Use a stable surface and a position you can get up from safely.
Choose a small amount
Try one or two movements, starting with 2 to 3 repetitions. Move slowly and breathe normally. A large range is not necessary. These starting amounts follow NHS Inform advice and should be adapted with your clinician.
If your response remains good, add 1 to 2 repetitions every few days. Small sessions can be spread through the day. You do not need to do all three exercises or aim for a maximum.
Your exercise sheet
Select the movements you would like to discuss with your physiotherapist. Your sheet includes the illustrations, steps and precautions from this page.
Exercises selected: 0
Choose at least one exercise to prepare your sheet.
View from above. Simplified illustration. Follow the written steps and use a comfortable range of movement.
Gentle knee rolls
- Starting position
- Lie on your back with knees bent and feet resting on the surface. Keep your shoulders comfortably supported.
- Movement
- Let both knees move gently a little to one side. Return to the centre, then the other side, without forcing.
- Starting amount
- Start with 2 to 3 cycles. Left then right counts as one repetition.
- Take care
- Reduce the distance if a shoulder lifts or you hold your breath. Keep the movement slow and easy.
- When to stop
- Stop if new pain appears or symptoms travel further down your leg.
Simplified illustration. Follow the written steps and use a comfortable range of movement.
Gentle pelvic tilt
- Starting position
- Lie on your back with knees bent and feet supported. Place your hands on your pelvis if that helps you feel the movement.
- Movement
- Gently tilt your pelvis to bring the lower back closer to the surface. Hold about 2 seconds, then relax and tilt gently the other way.
- Starting amount
- Start with 2 to 3 repetitions through a small range.
- Take care
- Do not push hard through your feet or tense your whole body. Keep breathing.
- When to stop
- Stop for clearly increased pain, a new leg symptom or feeling unwell.
Simplified illustration. Follow the written steps and use a comfortable range of movement.
One knee gently towards your chest
- Starting position
- Lie on your back with both knees bent. Keep one foot supported while the other leg moves.
- Movement
- Gently bring one knee towards your chest, supporting it with your hands if comfortable. Hold a few seconds, release and change sides.
- Starting amount
- Start with 2 to 3 repetitions each side, without pulling at the end of the movement.
- Take care
- Do not press your knee hard against your chest. Ask for an adaptation if your hip or knee hurts.
- When to stop
- Stop if pain spreads into the leg, numbness appears or your symptoms worsen.
How do you know the amount suits you?
A new movement may cause mild, temporary discomfort. Pain should not be worse overall or the following morning. If it is, reduce the range or repetitions; stop and seek advice if this continues.
Stop immediately for significant new pain, symptoms spreading into the leg, numbness, weakness or feeling unwell. Urinary changes or loss of feeling between the legs require emergency care, not an exercise adjustment.
Connect movement with daily life
Exercises are one tool. A manageable short walk or gradual return to a useful task can also contribute. Record your chosen movement, repetitions and next-day response. Bring these observations to your physiotherapist.
Your questions
Do I need all three movements every day?
No. One or two well-tolerated movements are enough to start. Your programme depends on assessment and goals.
Can I use these for a herniated disc or stenosis?
Not automatically. Some positions may not suit you. Ask for suitable movements and a starting amount before using this page as a programme.
Sources and references
- [1] NHS Inform · Exercises for back pain
- [2] Guy’s and St Thomas’ · Physiotherapy and exercises for low back pain
- [3] HAS · Prise en charge de la lombalgie commune
- [4] CGDIS Luxembourg · 112
Text updated on
Medical review: awaiting Hasib Selimovic.