Non-Specific
General pain without a specific structural cause. The most treatable kind.
Lower back pain exercises that actually work
80% of adults experience lower back pain. Most cases are non-specific, which means no scary structural damage, and which means movement is the treatment. Here's how to do it properly.
Clinically reviewed · Loosn Specialist Network · Updated June 2026
- 80%of adults experience it at some point
- 3-6 wkstypical improvement window with active rehab
- 32K+people on a Loosn lower back programme
What is lower back pain?
Lower back pain is the single most common musculoskeletal complaint in the world, and the leading cause of disability globally. The encouraging part that rarely gets said clearly: around 80% of cases are what clinicians call non-specific, meaning there's no serious structural damage, no trapped nerve, nothing that shows up meaningfully on a scan.
Non-specific lower back pain is usually a combination of deconditioned muscles, prolonged static postures, stress, and poor sleep. Which is why rest makes it worse and graded movement makes it better. Loosn builds you a progressive programme that starts where your pain is today and rebuilds strength and confidence over 8 to 12 weeks.
Know your type
Common types and causes
Different drivers need different programmes. The quiz works out which is yours.
80% of cases 80% of cases Sciatica
Pain radiating down the leg from nerve irritation.
2-3% of adults Herniated Disc
Disc material pressing on spinal nerves.
Common over 50 Spinal Stenosis
Narrowing of the spinal canal.
15-30% of cases SI Joint Dysfunction
Sacroiliac joint irritation and inflammation.
Very common Muscle Strain
Overuse or sudden-movement injury. Settles fast with the right loading.
Exercise library
Top exercises for lower back pain
Filtered from Loosn's library of 372 exercises. Each comes with 3D guidance and real-time form feedback in the app.
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Bird-Dog
moderateA foundational core stability exercise that trains the back and abdominal muscles to work together while maintaining a neutral spine. It builds anti-rotation strength, balance, and lumbar control.
- Erector spinae
- Multifidus
- Glutes
- Core stabilisers
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Dead Bug
moderateA supine core exercise ideal for people who find planks uncomfortable. Teaches the deep abdominal muscles to stabilise the spine while the arms and legs move independently.
- Erector spinae
- Multifidus
- Glutes
- Core stabilisers
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Glute Bridge
challengingEngage your glutes and core with this foundational hip extension exercise.
- Glutes
- Hamstring
Three steps. Thirteen minutes.
1Download Loosn
Get the app on your phone and meet Kai. Kai builds your Movement Profile and matches you to the right programme.
2Meet your AI physio
Kai adapts every session to your pain, sleep & energy. Slept badly? Gentler flow. Feeling strong? Kai pushes further. Like a physio who knows you.
3Move and improve
13 minutes a day. Exercises with real-time form correction, breathwork, and pain education. Watch your pain trend drop week by week.
What to expect
Your recovery timeline
Weeks 1-2
Calm it down
Gentle mobility and breathing. Pain settles as your nervous system learns movement is safe.
Weeks 3-6
Build it up
Core activation and glute strength return. Most people report meaningful pain reduction here.
Weeks 8-12
Make it stick
Functional strength and resilient movement patterns. The goal is a back you stop thinking about.
When to see a doctor instead
Loosn is built for common MSK pain. See a GP or urgent care promptly if you have any of the following:
- Numbness in the saddle area (inner thighs, genitals)
- New loss of bladder or bowel control
- Progressive weakness in one or both legs
- Fever alongside back pain
- Unexplained weight loss with night pain
Your questions, answered
How is this different from YouTube stretches?
YouTube gives you the same routine regardless of who you are. Loosn assesses your specific movement patterns, builds a 12-week programme, adapts as you change, and tracks whether it's actually working.
Do I need any equipment?
No. The first six weeks are bodyweight, a wall and a flat bit of floor. A resistance band is useful later, and Kai will tell you when it earns its place.
How long until I feel a difference?
Most people notice their morning stiffness easing inside two weeks. Meaningful pain reduction usually lands between weeks three and six, which is why the programme keeps going well past the point it stops hurting.
What if I have a flare-up?
Tell Kai at the daily check-in and the session changes that day — less load, more mobility, no lost progress. Flare-ups are expected during recovery, not a sign the plan has failed.
Ready to move more comfortably?
2-minute quiz. Personalised lower back pain programme. First 14 days free.