5 Gentle Exercises for Lower Back Pain | Doctor & Physio Step-by-Step Tutorial

In this video Dr O'Donovan (medical doctor) and Ella Boys (physiotherapist) guide you through 5 gentle exercises for lower back pain — a soft, accessible routine designed specifically for those days when your back is playing up and you need something that feels manageable. These moves are low-impact, floor and standing based, and suitable for all fitness levels. Only do these if you feel comfortable to and don't push yourself beyond the limit of comfort initially. These exercises are gentle by design — there is no need to push through pain. If you are uncertain about any of these exercises, always speak to your own health provider or physiotherapist first. This video is intended as a general educational resource only and should never replace individual advice given to you by your own provider. ********** Each movement includes easier and harder variations so you can adjust to your comfort level. If you are unsure whether these stretches are suitable for you, speak to your GP or physiotherapist. This video is for general education and does not replace personalised medical advice. ______________ What's covered in this video Pelvic tilts: A gentle starting movement to activate the deep core and begin mobilising the lower back — perfect even on your most painful days. Knee rolls: A slow, controlled rotation of the knees to release tension through the lower back and sacroiliac joints with minimal effort. Cat cow: A flowing movement through the full length of the spine that gently pumps fluid through the spinal discs and relieves stiffness. Child's pose: A restorative stretch that gently decompresses the lower back, opens the hips and allows the spine to lengthen without effort. Side bends: Releases lateral tension along the sides of the spine and stretches the muscles between the ribs and hips that often tighten with back pain. *_*_*_* When to See Your Doctor About Lower Back Pain You should see your GP if: • Your back pain does not improve after a few weeks • The pain is severe or worsening • Pain spreads down your leg • You are concerned about your symptoms Seek **urgent medical advice** if you notice: • Weakness, numbness, or tingling in your legs • Loss of bladder or bowel control • Fever, unexplained weight loss, or feeling unwell • Back pain after significant injury ________ VIDEO CHAPTERS 00:00 - Introduction 00:04 - Pelvic tilts 01:40 - Knee rolls 03:53 - Cat cow 05:45 - Child's pose 07:51 - Side bends Painful back? Watch this video: https://www.youtube.com/watch?v=WQ6p2ZDhCS8 Tight hips? Watch this video: https://www.youtube.com/watch?v=qHzJavfNAO0 **Helpful Additional Resources:** NHS UK – Back Pain https://www.nhs.uk/conditions/back-pain/ NHS UK - Hip Pain https://www.nhs.uk/conditions/hip-pain/ Chartered Society of Physiotherapy – Back Exercises https://www.csp.org.uk/ American Academy of Orthopaedic Surgeons – Lower Back Pain https://orthoinfo.aaos.org/ ___ Video made: January 2026 Next review: January 2029 ____ Connect with us: Website: www.doctorodonovan.com YouTube: www.youtube.com/@UCnSg7AKhnTGnac-3zGdv5Qg LinkedIn: https://www.linkedin.com/in/doctorodonovan/ Disclaimer This video is intended as an educational resource only and does not replace individual medical advice. Always consult your healthcare provider before beginning a new exercise programme, especially if you have persistent or worsening back pain.