Best Low Back Exercises
These exercises may help improve core stability, support the spine, reduce stiffness, and decrease the risk of recurring low back pain.
Pelvic Tilts
Helps activate the core and improve lumbar mobility.
- Lie on your back with knees bent
- Tighten your core
- Flatten your low back gently into the floor
- Repeat slowly for 10–15 reps
Glute Bridges
Strengthens the glutes and supports the low back.
- Lie on your back with knees bent
- Lift hips upward
- Squeeze glutes at the top
- Lower slowly
Bird-Dog Exercise
Improves spinal stability and coordination.
- Start on hands and knees
- Extend opposite arm and leg
- Keep spine neutral
- Alternate sides slowly
Dead Bug Exercise
Strengthens deep core muscles while protecting the spine.
- Lie on your back
- Raise arms and legs
- Slowly lower opposite arm and leg
- Keep core engaged
Planks
Builds core endurance and spinal support.
- Keep body in a straight line
- Avoid arching the low back
- Hold while breathing steadily
Side Planks
Targets the obliques and lateral core muscles.
- Support body on forearm and side of foot
- Keep hips lifted
- Hold and repeat both sides
Cat-Cow Stretch
Improves spinal mobility and flexibility.
- Alternate arching and rounding the spine slowly
McKenzie Press-Ups
May help some people with disc-related low back pain.
- Lie face down
- Press upper body upward gently
- Keep hips on the floor
- Move slowly and comfortably
Walking
One of the best low-impact activities for low back health.
- Helps circulation
- Reduces stiffness
- Promotes mobility
Bodyweight Squats
Strengthens the legs and glutes to support the spine.
- Keep chest upright
- Sit hips backward
- Maintain proper form
Important Tips
- Focus on consistency over intensity
- Move slowly with control
- Avoid exercises that sharply increase pain
- Combine strengthening with stretching and posture correction
- Proper lifting mechanics are essential
If exercises cause severe pain, numbness, weakness, worsening sciatica, or loss of balance, medical evaluation is important.
