Home exercise for low back pain: session one
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Appetit education · approved by Dr. Jalil Emad
Related written guides
Read each title and description to check which circumstances it covers.
This video is the starting point of the home exercise programme for low back pain. It runs about three minutes: the coach explains each movement, then demonstrates it on someone. A back that has been inactive for months does not settle with heavy work; first you find the pain-free range and wake up the deep trunk muscles.
🎯 Who is this video for?
- Anyone whose back seizes up after long sitting or driving.
- Anyone whose back is stiff in the morning and takes half an hour to loosen.
- Anyone who gets a sharp catch when lifting or bending.
- Anyone with long-standing back pain who wants to start at home with no equipment.
If the pain travels down the leg with numbness or weakness, get examined first: the choice of exercise is different in that case.
This is the first back video in the series. It begins with low-load movements so the back gets used to training. Beyond a mat, you need no equipment.
📚 The written guide for this video
Read the full low back pain guide: which movement suits your symptoms, how much and how often to do it, and when to stop:
📝 Short summary
The opening session of the home back programme, about three minutes long. Everything is done on a mat: lying on the back with the knees bent, bringing a knee towards the chest, a hamstring stretch, a bridge, and four-point kneeling with the back arching and rounding. The coach demonstrates each movement on someone and gives the cues for doing it correctly. Training should stay free of sharp pain and should not send pain into the leg; if pain becomes sharp, worsens or spreads into the leg, stop that movement and ask a doctor or physiotherapist which exercise is suitable. This video does not replace an examination and a diagnosis.
If back pain comes with numbness around the genitals or anus, new difficulty passing urine or controlling the bladder or bowel, or numbness or weakness in both legs, do not exercise and go to an emergency department immediately. Progressive leg weakness and night pain with weight loss are also warning signs and need urgent medical assessment.
