Three gentle rehab exercises for a stiff lower back

Begin with gentle lower-back movement

Stand up and walk for a minute or two every hour. Roll your shoulders back, take a few slow breaths and let your arms swing. Small breaks add up over a working day.

Three gentle exercises for lower-back mobility

• Pelvic tilt: lie on your back with knees bent and gently rock your pelvis forward and back, 8 to 10 times.
• Hip hinge: stand tall, push your hips back with a soft knee bend, and return slowly, 8 times.
• Knees to chest: hug one knee at a time toward your chest and hold for a slow breath.

Move within a comfortable range and stop if anything feels sharp or worse. If you have pain that is new, severe or does not settle, please see your doctor first.

Working with a rehab exercise coach

In a private session, Boss builds a simple programme around how you move, your goals and your doctor's advice, and shows you how to do each exercise with good form.

Please note: Boss is a rehab exercise coach, not a doctor or physiotherapist, and does not diagnose. Coaching doesn't replace medical treatment and follows your doctor's advice.