When to progress
When these feel easy, move to the beginner routine or lower back stretch finder.
Gentle lying routine
Lower back exercises in bed for a very easy start.
If getting onto the floor is annoying, start with lying exercises on a firm bed. Keep the range small and use this as a low-friction entry point.
Important limit
Use a firm surface and avoid forcing range.
A soft mattress can change how the exercise feels. If the bed is too soft, use the floor or a mat. This page is for gentle movement, not for severe or acute pain.
5 to 8 minutes
Gentle lying sequence
Abdominal bracing
Lift one leg and gently resist the movement with your hand. Repeat with the other leg.
Do not use this as a substitute for medical care when pain is severe or worsening.