Key facts
- The AAOS program starts with 5 to 10 minutes of low-impact activity and says it should be performed under a doctor's supervision. 1
- It runs 4 to 6 weeks, then 2 to 3 days a week can serve as maintenance. 1
- It says you should not feel pain during an exercise, and to talk to your doctor or physical therapist if you do. 1
- The federal prevention guide advises muscle-strengthening and stretching exercises at least 2 days a week. 4
- MedlinePlus says bed rest is not recommended for low back pain and that starting stretches too soon after an injury can make pain worse. 2
Should you exercise for lower back discomfort?
This guide describes exercises that an orthopedic source publishes. It does not prescribe them, and it cannot tell you whether they suit your back. The AAOS says its program should be performed under your doctor's supervision.1 If you have pain, numbness, a recent injury or a medical condition, ask a doctor or physical therapist first. Both NIAMS and MedlinePlus say to check with a clinician before starting an exercise routine or to ask when to begin.32
What the NIH sources agree on is that staying inactive is not the plan. MedlinePlus says bed rest is not recommended and that people with no sign of a serious cause should stay as active as possible, reducing activity only for the first couple of days.2 NIAMS says to avoid bed rest, limit activities that cause pain, and gradually increase physical activity as tolerated.3
Timing matters. MedlinePlus says that after 2 to 3 weeks you should gradually start exercising again, beginning with light aerobic activity such as walking, riding a stationary bicycle or swimming. It adds that starting stretching and strengthening too soon after an injury can make pain worse, and that a physical therapist can tell you when to begin and how to do the moves.2
For prevention in general, the ODPHP guide adapted from NIAMS advises muscle-strengthening and stretching exercises at least 2 days a week, and at least 150 minutes a week of moderate-intensity aerobic activity.4 If you have an injury, a health condition or a disability, it suggests asking your doctor or nurse which kinds of activity are best for you.4
What does an orthopedic conditioning program look like?
The American Academy of Orthopaedic Surgeons publishes a spine conditioning program on its patient site, OrthoInfo. It has a set order: a warm-up, then stretches, then strengthening exercises, then the stretches again to finish.1 The warm-up is 5 to 10 minutes of low-impact activity, such as walking or a stationary bike.1
The program continues for 4 to 6 weeks unless your doctor or physical therapist says otherwise. After that, doing it 2 to 3 days a week can serve as maintenance.1 In weeks, 4 to 6 weeks of daily practice is 28 to 42 days. The page lists each exercise as “daily”, and again says it should be performed under a doctor's supervision.1
Which lower back exercises does the AAOS describe?
The table lists the moves that load or move the lower back and trunk. Sets, repetitions and holds are the AAOS figures. We did not change them, and we added none. The program also includes neck-focused head rolls, which this guide leaves out.
| Exercise | How the AAOS describes it | Sets, reps, hold |
|---|---|---|
| Kneeling back extension | On hands and knees, rock forward, round the shoulders and let the lower back drop, then rock back toward the heels with arms extended. Look down to keep the neck aligned.1 | 10 reps, hold 5 seconds each way, daily |
| Sitting rotation stretch | Sit with legs straight, cross one leg over the other and twist toward the bent leg, with a hand behind for support. Keep the sit bones pressed down.1 | 2 sets of 4, hold 30 seconds, each side, daily |
| Modified seat side straddle | Sit with one leg extended to the side, bend at the hips toward the straight leg, then round the spine and reach for the shin or ankle.1 | 10 reps each side, holds of 5 and 30 seconds, daily |
| Knee to chest | Lying on the back, pull one knee toward the chest, tighten the abdominals and press the spine to the floor, then pull both knees in.1 | 3 sets of 10, hold 5 seconds, daily |
| Bird dog | From hands and knees, tighten the abdominals, raise one arm to shoulder height and extend the opposite leg. Keep the back flat.1 | 5 reps, hold 15 seconds, daily |
| Plank | On forearms, tighten the abdominals and glutes and lift the hips and knees. Keep the knees on the floor if you cannot hold it. Do not let the pelvis sag.1 | 5 reps, hold 30 seconds, rest 30 seconds, daily |
| Modified side plank | On your side with the bottom leg slightly bent, elbow under the shoulder, raise the hip. Keep the neck aligned.1 | 5 reps, hold 15 seconds, each side, daily |
| Hip bridge | Lying on the back with knees bent and feet flat, tighten the abdominals and glutes and lift the pelvis in a line from shoulders to knees.1 | 5 reps, hold 15 seconds, daily |
| Abdominal bracing | Lying on the back with knees bent, tighten the abdominals so the stomach pulls toward the floor. Flatten the lower back into the floor.1 | 5 reps, hold 15 seconds, daily |
| Abdominal crunch | Lying on the back with knees bent and hands behind the head, lift the head and shoulder blades while keeping the back flat. Do not pull on the head.1 | 2 sets of 10, hold 2 seconds, daily |
Descriptions are shortened and reworded from the AAOS page.1 Read the original instructions and tips on OrthoInfo, and talk to a doctor or physical therapist before using them.
The program is built for people under care. The page names a doctor's supervision as the condition for doing it.1 Treat the table as a reference for a conversation with a clinician, and not as a routine to start tonight.
How much time does the program take? A worked example
Holding time is easy to total. Take the knee-to-chest move at 3 sets of 10 with a 5-second hold.1 Each set has 10 holds of 5 seconds, which is 50 seconds. Three sets give 150 seconds, or 2.5 minutes of holding.1 Rest between repetitions and the time to get in and out of position come on top of that.
Another example is the plank, at 5 repetitions of 30 seconds with 30 seconds of rest between them.1 Five holds make 150 seconds. There are four rest periods between five reps, which adds 120 seconds, for a total of 270 seconds, or 4.5 minutes. The bridge is simpler: 5 holds of 15 seconds is 75 seconds.1
The program is a few minutes of work per exercise, not a long session. The warm-up of 5 to 10 minutes is a bigger block of time than any single move.1 If the numbers seem like too much, that is a reason to ask your clinician for a smaller version, not to cut corners on form.
A gentle move from Cleveland Clinic: the pelvic tilt
Cleveland Clinic describes a pelvic tilt in an article on posture exercises. You lie flat and round your pelvis forward to bring your lower back closer to the floor, without flattening it completely. You hold for several seconds and repeat.5 The article gives no number of sets or repetitions, so this guide gives none either.5
The same article is about posture and not about pain. It says that if poor posture may be contributing to your pain, or the exercises are not helping, you should talk with a primary care physician or a physical therapist.5 For posture habits, see the guide on how to fix posture.
What counts as normal and what is a warning sign?
Back pain is common. MedlinePlus says it affects 8 out of 10 people at some point.6 Acute back pain comes on suddenly and usually lasts from a few days to a few weeks. It is called chronic if it lasts more than three months.6 MedlinePlus also says most people with back pain improve or recover within 4 to 6 weeks.2
That is a statistic, not a promise about you. The same MedlinePlus article lists situations in which to contact a provider right away, including back pain after a severe blow or fall, loss of control over urine or stool, pain traveling down the legs below the knee, weakness or numbness in the buttocks, thigh, leg or pelvis, unexplained fever, pain that wakes you at night and severe pain that does not let you get comfortable.2
It also says to contact a provider if you are losing weight unintentionally, if this episode feels different and worse than earlier ones, or if the episode has lasted longer than 4 weeks.2 NIAMS adds that you should see a doctor if pain does not improve after a few weeks.3 In a medical emergency in the United States, call 911.
For pain tied to a long day at a desk, read back pain from sitting. If you are thinking about a belt or brace, see the lower back brace guide. And for a wider view of strengthening at home, there is the guide to wall pulley exercises.
What can a sensor cushion add to an exercise routine?
Dorsi is a connected cushion with a 9-axis sensor. During guided seated movements such as pelvic tilts, side bends and circles, it records tilt angles in degrees, and the Chutex app shows an indicative picture of lower back mobility.7
It is a wellness product. It does not provide a diagnosis, does not promise pain relief and does not replace a physical therapist or a doctor. Chutex says it should not be used while driving, and that you should see a professional if pain worsens or persists.7 It does not replace the AAOS program, and it is not part of it.
When to talk to a health professional, or call 911
Exercise is not for every back, and some symptoms need care before any exercise. Contact a provider right away if:
- Back pain follows a severe blow or fall.2
- You lose control over urine or stool, or you have weakness or numbness in the buttocks, thigh, leg or pelvis.2
- You have unexplained fever with back pain, or pain that wakes you at night.2
- Pain travels down a leg below the knee, or you have trouble walking or keeping your balance.2
- You feel pain during an exercise. Stop and talk to your doctor or physical therapist.1
- Pain does not improve after a few weeks, or an episode lasts longer than 4 weeks.23
In a medical emergency in the United States, call 911. If you or someone you know is in crisis, call or text 988.
Frequently asked questions
What are good exercises for the lower back?
The AAOS spine conditioning program includes a kneeling back extension, knee to chest, seated rotation, bird dog, bridge, plank, side plank, abdominal bracing and a crunch, with sets and holds given on the page. It says to do the program under a doctor's supervision.
How often should I do lower back exercises?
The AAOS program lists its exercises as daily for 4 to 6 weeks unless your doctor or physical therapist says otherwise, then 2 to 3 days a week for maintenance. The federal prevention guide advises strengthening and stretching at least 2 days a week.
Should I exercise or rest with back pain?
MedlinePlus says bed rest is not recommended and to reduce activity only for the first couple of days, then slowly resume. It also says starting stretches and strengthening too soon after an injury can make pain worse, so ask a clinician when to start.
How long should I hold a stretch?
It depends on the move. In the AAOS program, holds are 2, 5, 15 or 30 seconds, depending on the exercise. This guide only gives the hold times that the program lists.
Is it normal to feel pain during the exercises?
No. The AAOS says you should not feel pain during an exercise, and to talk to your doctor or physical therapist if you do.
When should I see a doctor about back pain?
MedlinePlus says to contact a provider right away after a severe blow or fall, with loss of control over urine or stool, with leg weakness or numbness, or with unexplained fever. NIAMS says to see a doctor if pain does not improve after a few weeks.
Do I need a warm-up?
The AAOS program begins with 5 to 10 minutes of low-impact activity such as walking or a stationary bike, then stretches, strengthening and stretches again.
Does Dorsi relieve back pain?
No. Dorsi is a wellness cushion with a 9-axis sensor that records tilt angles during guided movements. It does not promise pain relief and does not replace a physical therapist or a doctor.
Sources
- AAOS OrthoInfo, Spine Conditioning Program, American Academy of Orthopaedic Surgeons. Retrieved October 16, 2026
- MedlinePlus, Low back pain, acute (review date 6/27/2026), National Library of Medicine, NIH. Retrieved October 16, 2026
- NIAMS, Back Pain: Diagnosis, Treatment, and Steps to Take (reviewed February 2023), National Institute of Arthritis and Musculoskeletal and Skin Diseases, NIH. Retrieved October 16, 2026
- ODPHP MyHealthfinder, Prevent Back Pain (adapted from NIAMS, content updated May 6, 2026), Office of Disease Prevention and Health Promotion, HHS. Retrieved October 16, 2026
- Cleveland Clinic, Posture exercises (April 5, 2024), Cleveland Clinic. Retrieved October 16, 2026
- MedlinePlus, Back Pain (health topic), National Library of Medicine, NIH. Retrieved October 16, 2026
- Chutex Dorsi US product page, sensor and limits, Chutex. Retrieved October 16, 2026