When your lower back is sore, exercise is probably the last thing you feel like doing. But it is consistently one of the most effective things you can do for it.
That might sound counterintuitive. If something hurts, why would you move it? Because in most cases, the pain is not a sign that something is broken. It is a sign that something is not moving well, not strong enough, or both. And the fix for that is not rest. It is the right kind of movement.
Research consistently shows that specific exercise is one of the best treatments for non-specific low back pain. A major review by Steffens and colleagues (2016) found that exercise combined with education was the most effective strategy for preventing low back pain from coming back.
Here are five exercises that we regularly recommend to patients. They are simple, require no equipment, and can be done at home in under 10 minutes.
1. Pelvic tilts
This is the starting point for almost every lower back rehab programme. It teaches you to engage your deep core muscles without putting any strain on your spine.
How to do it: Lie on your back with your knees bent and feet flat on the floor. Gently flatten your lower back against the floor by tilting your pelvis slightly upward. You should feel your lower abdominal muscles engage. Hold for 5 seconds, then release. Repeat 10 to 15 times.
Why it works: Pelvic tilts activate your transverse abdominis, the deep core muscle that wraps around your midsection like a corset. This muscle is often “switched off” in people with low back pain, and retraining it to fire properly is a key part of recovery.
2. Glute bridges
Your glutes are the powerhouse of your lower body, but they often become weak and inactive, especially if you sit for long periods. When your glutes are not doing their job, your lower back picks up the slack.
How to do it: Lie on your back with your knees bent and feet hip-width apart. Push through your heels to lift your hips off the floor until your body forms a straight line from your shoulders to your knees. Squeeze your glutes at the top and hold for 2 to 3 seconds. Lower slowly. Repeat 10 to 15 times.
Why it works: Bridges strengthen your glutes and hamstrings while teaching your hips to extend properly. This takes load off your lower back and helps correct the muscle imbalances that contribute to pain.
3. Dead bugs
The name is strange, but this is one of the best core exercises for people with back pain. It trains your core to stabilise your spine while your arms and legs are moving, which is exactly what it needs to do in real life.
How to do it: Lie on your back with your arms pointing straight up toward the ceiling and your knees bent at 90 degrees (shins parallel to the floor). Slowly extend your right arm overhead and your left leg out straight at the same time, keeping your lower back pressed into the floor. Return to the start position and repeat on the other side. Do 8 to 10 on each side.
Why it works: Dead bugs challenge your core to resist movement rather than create it. This is the type of stability your spine needs most. If your lower back arches off the floor, you have gone too far. Scale it back until you can keep your back flat throughout.
4. Cat-cow stretches
This is a gentle mobility exercise that helps loosen up a stiff spine. It is particularly useful first thing in the morning when your back is at its stiffest.
How to do it: Start on your hands and knees with your wrists under your shoulders and knees under your hips. Slowly arch your back and let your belly drop toward the floor while lifting your head (cow). Then round your back toward the ceiling, tucking your chin and tailbone under (cat). Move slowly between the two positions for 10 to 15 repetitions.
Why it works: Cat-cow gently takes your spine through flexion and extension, promoting fluid movement in the joints and discs. It also helps release tension in the muscles along your spine without putting them under load.
5. Bird-dogs
This exercise builds on the dead bug by adding a balance challenge. It strengthens your back extensors, glutes, and core in a coordinated way.
How to do it: Start on your hands and knees. Extend your right arm forward and your left leg straight back at the same time, keeping your hips level and your core tight. Hold for 3 to 5 seconds, then return to the start. Repeat on the other side. Do 8 to 10 on each side.
Why it works: Bird-dogs train your spine stabilisers to work together while you move. Professor Stuart McGill, one of the world’s leading spine biomechanics researchers, includes this exercise in his “Big Three” for spinal health because of how effectively it builds endurance in the muscles that protect your lower back.
A few important points
Pain is your guide. These exercises should not make your pain worse. Some mild discomfort is normal, especially if you have not been active for a while, but sharp pain or pain that lingers after the exercise is a sign to back off or modify the movement.
Consistency beats intensity. Doing these exercises for 10 minutes a day, five days a week, will do far more for your back than one intense session on the weekend. Your spine responds to regular, moderate loading.
These are general recommendations. If your pain is severe, has been going on for a long time, or involves symptoms like sciatica, numbness, or weakness in your legs, get assessed before starting an exercise programme. You may need a more tailored approach.
The bottom line
Exercise is not just good for low back pain. For most people, it is the single most effective thing you can do. The five movements above are a solid starting point: they build core stability, strengthen your glutes, and improve spinal mobility without putting your back at risk.
Start gently, stay consistent, and progress gradually. If you are not sure where to begin or your pain is not improving, get in touch or book an appointment. We can assess what is going on and build a programme that fits your situation.
References
- Steffens D, Maher CG, Pereira LSM, et al. Prevention of Low Back Pain: A Systematic Review and Meta-analysis. JAMA Internal Medicine. 2016;176(2):199-208.
- McGill SM. Low Back Disorders: Evidence-Based Prevention and Rehabilitation. 3rd ed. Human Kinetics; 2016.
- Hides JA, Jull GA, Richardson CA. Long-Term Effects of Specific Stabilizing Exercises for First-Episode Low Back Pain. Spine. 2001;26(11):E243-E248.
- Hayden JA, van Tulder MW, Malmivaara A, Koes BW. Exercise Therapy for Treatment of Non-Specific Low Back Pain. Cochrane Database of Systematic Reviews. 2005;(3):CD000335.