Patient ResourcesBack Exercises

Back Exercises

Physical therapist-recommended exercises to strengthen your core, improve flexibility, and support your lower back. Always consult Dr. Basques before starting any new exercise program.

Please Read Before Starting

These exercises are general recommendations. Not every exercise is appropriate for every spine condition. Stop any exercise that causes pain, numbness, or radiating symptoms and consult Dr. Basques. If you are recovering from surgery, only perform exercises specifically cleared by your surgical team.

Pelvic Tilts

A gentle foundational exercise that teaches awareness of pelvic position and engages the deep core muscles without stressing the spine.

How to Perform

  1. 1Lie on your back with knees bent and feet flat on the floor, arms at your sides.
  2. 2Flatten your lower back against the floor by gently tilting your pelvis upward — think of pulling your belly button toward your spine.
  3. 3Hold this position for 5 seconds while breathing normally. Do not hold your breath.
  4. 4Relax and return to the starting position.
Perform 10–15 repetitions, 2–3 times per day.
Pro tip: Focus on small, controlled movements. You should feel your abdominal muscles engage, not your back muscles straining.

Cat-Camel Stretch

A gentle mobility exercise that moves the spine through flexion and extension, improving flexibility and reducing stiffness.

How to Perform

  1. 1Start on your hands and knees (tabletop position) with hands directly under shoulders and knees under hips.
  2. 2Cat phase: Slowly round your back toward the ceiling, tucking your chin to your chest and drawing your belly button in. Hold for 5 seconds.
  3. 3Camel phase: Slowly arch your back, letting your belly drop toward the floor while lifting your head and tailbone. Hold for 5 seconds.
  4. 4Move smoothly between positions — no jerky motions.
Perform 8–10 cycles, 2–3 times per day. Move slowly and breathe deeply.
Pro tip: Move only within a pain-free range. If you have a disc herniation, be particularly gentle during the camel (extension) phase.

Bird Dog

A core stabilization exercise that strengthens the entire posterior chain — lower back, glutes, and shoulders — while challenging balance and coordination.

How to Perform

  1. 1Start on hands and knees with a neutral spine — keep your back flat like a tabletop.
  2. 2Slowly extend your right arm forward and left leg backward simultaneously, keeping hips level and spine stable.
  3. 3Hold for 3–5 seconds while maintaining core engagement and avoiding any rotation or arching.
  4. 4Return to the starting position with control, then repeat on the opposite side.
Perform 8–10 repetitions per side, 2–3 times per day.
Pro tip: Quality over quantity — a wobbly bird dog is less effective than a shorter but perfectly stable hold. If needed, start by extending just one limb at a time.

Glute Bridges

Strengthens the gluteal muscles and hamstrings while gently mobilizing the lumbar spine. Strong glutes reduce stress on the lower back during daily activities.

How to Perform

  1. 1Lie on your back with knees bent and feet flat, hip-width apart. Arms rest at your sides with palms down.
  2. 2Squeeze your glutes and lift your hips toward the ceiling until your body forms a straight line from shoulders to knees.
  3. 3Hold the top position for 3–5 seconds, keeping your core engaged and avoiding hyperextending your back.
  4. 4Lower your hips back down with control — do not just drop.
Perform 12–15 repetitions, 2–3 times per day.
Pro tip: Keep your weight evenly distributed through your feet. If you feel this more in your hamstrings than glutes, bring your feet slightly closer to your body.

Partial Crunches

A safer alternative to full sit-ups that strengthens the abdominal muscles without placing excessive strain on the lumbar discs.

How to Perform

  1. 1Lie on your back with knees bent and feet flat. Cross your arms over your chest or place hands behind your head without pulling on your neck.
  2. 2Tighten your abdominal muscles and lift your shoulder blades just off the floor — about 30 degrees. Your lower back should remain in contact with the floor.
  3. 3Hold for 1–2 seconds at the top, then slowly lower back down.
  4. 4Keep the movement small and controlled — this is not a full sit-up.
Perform 10–15 repetitions, 1–2 times per day.
Pro tip: If you feel neck strain, focus your eyes on the ceiling and imagine lifting from your chest, not your head. Never jerk or use momentum.

Wall Sits

An isometric exercise that strengthens the quadriceps, glutes, and core while keeping the spine in a neutral, supported position against the wall.

How to Perform

  1. 1Stand with your back against a wall, feet shoulder-width apart and about 18 inches from the wall.
  2. 2Slowly slide down the wall until your knees are bent at about 90 degrees — as if sitting in an invisible chair. Keep your lower back pressed against the wall.
  3. 3Hold this position for 10–30 seconds while breathing steadily. Engage your core throughout.
  4. 4Slide back up the wall to standing. Rest, then repeat.
Perform 3–5 holds, 1–2 times per day. Gradually increase hold time as you build endurance.
Pro tip: Do not let your knees travel past your toes. If 90 degrees is uncomfortable, start with a shallower bend and progress over time.

Have Questions?

Dr. Basques and his team are here to guide you through every step of your spine care journey. Serving Rhode Island, Massachusetts, Connecticut, and all of New England.

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