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Gentle curl-up for lower back: how to do it
The gentle curl-up is a very small movement: you lift only your head and shoulders a few inches while your lower back stays supported. It is a low-impact way to include some core work if you sit most of the day. It takes about 45 seconds.
It will not fix back pain on its own. Guidance on back pain generally recommends staying active and moving regularly, and gentle strengthening can be part of that.
How to do it
- Lie on your back with one knee bent, the other leg straight, and your hands under the curve of your lower back.
- Lift your head and shoulders just a few inches while keeping your neck long.
- Hold, lower slowly, and switch legs halfway.
Dose: hold each lift for 5 seconds, then lower slowly.
Tip: Tiny lift, strong brace. Do not pull on your neck.
Common mistakes
- Pulling on your neck with your hands. Keep your neck long and let your belly do the work.
- Lifting high. A few inches is enough.
- Holding your breath. Breathe normally during the hold.
- Pushing into pain.
Easier options
- Lift only your head and keep your shoulders down.
- Shorten the hold to 2 or 3 seconds.
- Start with fewer lifts and add more over days.
This matches the Gentle Curl-Up exercise in the Mo app.
When to stop and see a professional
Stop and speak to a doctor or physiotherapist if you notice:
- numbness, tingling or weakness in a leg or foot
- pain that shoots down a leg
- pain that started after an accident, fall or other injury
- problems controlling your bladder or bowels (seek emergency care)
- pain that keeps getting worse, wakes you at night, or comes with fever or unexplained weight loss
If the movement causes sharp pain, stop and try the lying knee rock guide instead, or ask a professional.
Do this with Mo, a 5-minute guided routine app
Mo the sloth guides short daily posture, neck and back exercises, with gentle reminders and a pain check-in. Learn more about Mo.