Advice

The best exercises for back pain focus on core stabilization, spinal mobility, and muscle balance.

Here are three proven, beginner-friendly exercises that consistently rank among the best…

• Pelvic Tilts

Target Areas – Core, lower back, and pelvis

How to Perform

• Lie on your back with knees bent and feet flat on the floor.
• Engage your abdominal muscles to flatten your lower back against the floor.
• Hold for 5 – 10 seconds, then relax.
• Repeat 10 – 15 times.

Why It Helps

This exercise strengthens the deep core muscles that support your spine and improves lower back stability without straining the area.

• Bird-Dog

Target Areas – Core, glutes, lower back, and shoulder stabilizers

How to Perform

• Start on all fours with wrists under shoulders and knees under hips.
• Extend your right arm forward and your left leg back simultaneously, keeping your body stable.
• Hold for 3 – 5 seconds, then return to starting position.
• Repeat on the other side.
• Perform 8 – 10 reps per side.

Why It Helps

Bird-dog enhances coordination and core control while gently engaging the muscles along the spine. It’s excellent for building functional strength.

• Glute Bridges

Target Areas – Glutes, hamstrings, and lower back

How to Perform

• Lie on your back with knees bent and feet flat on the floor, arms at your sides.
• Squeeze your glutes and lift your hips until your body forms a straight line from shoulders to knees.
• Hold for 5 – 10 seconds, then slowly lower.
• Repeat 10 – 15 times.

Why It Helps

Strong glutes take pressure off the lower back by improving hip stability and posture. This exercise is ideal for those with weak or underactive gluteal muscles.