Advice

When you’re dealing with lower back pain or simply want to prevent it, exercise can be both a solution and a concern. The right movements can strengthen the muscles that support your spine, while the wrong ones can make things worse. Choose low-impact, & core-stabilizing exercises that promote strength, flexibility, & alignment. These exercises reduce pressure on your spine while supporting posture and mobility.

Why Gentle Movement Matters

Lower back pain is often caused or worsened by weak core muscles, poor posture, or tight hips and hamstrings. Safe exercises help…

• Strengthen the muscles that support your spine
• Improve flexibility in the hips & legs
• Relieve tension in the lower back
• Promote better posture & movement habits

The goal is to engage your core & surrounding muscles without compressing or overworking your spine.

Best Exercises That Won’t Hurt Your Lower Back

• Pelvic Tilts

Benefits – Strengthens abdominal muscles & improves spinal mobility.

How to do it…

• • Lie on your back with knees bent and feet flat on the floor.
  • Flatten your lower back against the floor by gently tilting your pelvis upward.
  • Hold for a few seconds, then relax.
  • Repeat 10 – 15 times.

• Bird Dog

Benefits – Strengthens the core, back, & glutes while improving balance.

How to do it…

• • Start on all fours with hands under shoulders and knees under hips.
  • Extend your right arm and left leg simultaneously.
  • Keep your hips level and your core engaged.
  • Hold for 5 seconds, return, and switch sides.
  • Do 8 – 10 reps on each side.

• Glute Bridges

Benefits – Activates the glutes & hamstrings, taking pressure off the lower back.

How to do it…

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

• Child’s Pose (Stretch)

Benefits – Gently stretches the spine, hips, and lower back muscles.

How to do it…

• • Kneel on the floor and sit back on your heels.
  • Reach your arms forward on the floor and lower your chest toward the ground.
  • Hold for 20 – 30 seconds, breathing deeply.

• Wall Sits

Benefit – Builds strength in the legs and core without loading the spine.

How to do it…

• • Stand with your back against a wall.
  • Slide down into a sitting position with knees at 90 degrees.
  • Hold for 15 – 30 seconds, then return to standing.
  • Repeat 3 – 5 times.

Tips for Exercising with Lower Back Pain

• Warm up first to prepare your muscles.
• Move slowly and with control – avoid jerky or fast motions.
• Stop immediately if you feel sharp or worsening pain.
• Focus on form, not intensity.
• Avoid exercises like crunches, toe touches, or heavy lifting unless advised by a professional.

When to See a Professional

If your lower back pain is severe, persistent, or worsening, see a physical therapist or healthcare provider before starting a new routine. They can create a customized program to fit your needs safely.