Back exercises for beginners with pictures.

Start with low-friction movements from the app: lying control, gentle stretch, easy mobility, and a posture reset. Keep every exercise comfortable.

See routine Install Android app

How to start

Beginner back exercise should feel easy enough to repeat.

If you are new to back exercises, avoid turning the first session into a hard workout. Use small ranges, breathe normally, and stop before symptoms increase. The goal of this page is to give a simple first routine, then the app can guide the same habit with timers and reminders.

10 minute sequence

Beginner back routine

Use about 60 to 90 seconds per move and rest when needed.

Pelvic tilt

Lie on your back with knees bent. Tighten abdominal muscles and flatten the back. Hold 5 seconds, repeat 5 to 10 times.

Knees to chest

Pull one knee gently into the chest for 5 seconds. Repeat up to 5 times on each side.

Back stretch

Roll bent knees slowly to one side while lying on your back. Hold 10 seconds, repeat 3 times each side.

Cat's pose

Move slowly on all fours through a comfortable arch and release. Repeat 10 times.

Wall posture focus

Stand against a wall as comfortably as possible. Push the head back gently, hold 5 seconds, repeat about 10 times.

When this routine feels easy, try a lower back stretch routine or gentle strengthening routine.

Lower back stretches Back strengthening Exercise timer

Stop if pain becomes sharp, spreads, causes numbness, or feels unsafe.