Everyday Moves: 25 Gentle Exercises for Back Pain Relief

5. Pelvic Tilts: Core Awakener

Pelvic tilts are tiny movements with mighty benefits, waking up your abdominal muscles and coaxing the lower back toward comfort. Begin by lying on your back, knees bent and feet flat on the floor. Gently rock your pelvis to flatten your low back against the floor, holding briefly. Then allow your pelvis to tilt away, forming a gentle arch beneath your lower back. Move slowly and with intention, repeating this rocking motion 10 to 15 times.Those new to movement can keep the range small and focus on how the motion feels, rather than how far they move. Pelvic tilts help retrain the core to support your spine in everyday activities like walking, lifting, or simply getting up from a chair. If you notice your hips tensing or your breath holding, pause and relax between repetitions. This basic but powerful exercise builds a foundation for back stability while being accessible for most people.

6. Supine Bridge: Glute and Back Support

The supine (lying on your back) bridge is a workhorse for building strength where your back needs it most. Lie on your back, knees bent and feet hip-width apart. Press your feet into the floor and lift your hips until your body forms a straight line from shoulders to knees. Pause at the top for a count of three to five, then lower down with care. Aim to complete 8 to 12 repetitions.If full bridges feel daunting at first, try lifting your hips just a few inches or tucking a pillow under your lower back for support. This exercise not only fires up the glutes and hamstrings—vital muscles for back support—but also improves core strength. Bridging is gentle enough for beginners but effective for anyone pursuing healthy movement patterns. Listen to your body, keep your breath flowing, and celebrate each successful rep.