Best Exercises for Low Back Pain


What are the best core exercises for low back pain relief? Watch the videos below to learn how to ease your lower back pain with 3 simple core exercises; the bird-dog, pelvic tilt, and glute bridge.


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Best Exercises | Personal Training


Read Time: 7 minutes

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Strengthening Your Core to Conquer Back Pain



Have you ever experienced a nagging ache in your lower back? It’s a common issue affecting millions of people. While injuries and disc problems can be causes, weak core muscles are often the hidden culprits. The good news is that with targeted exercises, you can strengthen core muscles and say goodbye to lower back pain!

This guide provides an in-depth look at core muscles and their impact on your lower back. We’ll cover:

1. The Muscle Lineup: We’ll start by explaining the key players, both deep and superficial, that are crucial for your back’s health and stability.
2. Painful Culprits: Next, we’ll delve into muscle imbalances and dysfunctions that can cause problems for your lower back.
3. Exercises to the Rescue: Finally, we’ll introduce the best exercises to strengthen these muscles and alleviate back pain.

As mentioned earlier, you’re only three steps away from tackling lower back pain. In the following section of this article, we’ll help you understand how your muscles work, and how muscle weakness, tightness, and your lifestyle can contribute to your pain. Finally, we’ll introduce three of the best exercises to help alleviate your lower back pain. Get ready to take charge of your body and embrace a life free from pain!


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The Muscle Matchup: Deep vs. Superficial Muscles


Think of your core as a layered system. Deep down, the multifidus muscles act like tiny guardians, stabilizing each vertebra in your spine and preventing low back pain. The transversus abdominis , your natural internal corset, wraps around your abdomen, keeping your lumbar spine and pelvis stable and secure, crucial for avoiding low back pain. The quadratus lumborum muscles on either side of your lower back help you bend and stabilize your pelvis, contributing to overall stability and reducing the risk of low back pain. Rounding out the deep team are the psoas major and iliacus , which run from your spine to your leg, aiding hip flexion and stabilizing your lower back against low back pain.

On the surface, the erector spinae group runs along your spine, maintaining posture and supporting movement to prevent low back pain. Your rectus abdominis , the familiar “six-pack” muscle, helps you bend and stabilize your torso, contributing to core strength and protecting against low back pain. The powerful gluteus maximus extends your hip, giving you the power you need for walking, running, and lifting, thereby reducing the strain on your lower back and preventing low back pain. Finally, the hamstrings on the back of your thighs help with hip extension and knee flexion, playing a crucial role in lower body movement and stability, which is essential for preventing low back pain.

Muscle Mischief: Understanding Low Back Pain


Poor posture, overuse, and muscle imbalances can all lead to lower back woes. Here’s how these muscle dysfunctions can cause trouble:

Weakness Woes: When deep stabilizing muscles like the multifidus and transversus abdominis are weak, your spine becomes unstable and stressed. A weak iliacus muscle can even misalign your pelvis, leading to pain.

Tightness Tantrums: Tightness in surface muscles like the erector spinae and hamstrings can lead to imbalances, bad posture, and a higher risk of injury.

Core Chaos: A weak core, often due to a lack of strength in the transversus abdominis and rectus abdominis , can contribute to lower back pain and dysfunction.

Sitting Blues: Long periods of sitting and inactivity can weaken and stiffen your muscles, worsen your posture, and make you more susceptible to back pain.

3 Simple Exercises to Relieve Low Back Pain


The good news is that targeted exercises can address these muscle issues and ease low back pain. Incorporating bird dog, glute bridge, and pelvic tilt exercises into your fitness routine can significantly strengthen your core muscles, leading to improved stability, better posture, and reduced risk of injuries such as low back pain. Consistency is key; aim to perform these exercises 2-3 times per week for optimal results.

Remember, a strong core is not just about aesthetics—it’s about functional strength and overall health. By dedicating time to strengthening these essential muscles, you’ll not only enhance your performance in various activities but also protect yourself from common issues associated with weak core muscles.


  • bird dog exercise
  • pelvic tilt exercise
  • glute bridge exercise
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The Bird Dog Exercise



The Bird Dog is one of the best exercises for targeting not only your core muscles but also improving balance and coordination. Here’s how it works: start on your hands and knees, with your wrists aligned under your shoulders and knees under your hips. Extend one arm straight out in front of you while simultaneously extending the opposite leg straight back behind you. This movement engages your deep core muscles like the multifidus and transversus abdominis, helping to stabilize your spine and pelvis. By alternating sides, you not only strengthen your core but also enhance your overall posture and reduce the risk of lower back pain. Incorporating Bird Dogs into your routine can lead to improved core endurance and better functional strength, making daily activities easier and more efficient.

  • Starting Position: Begin on your hands and knees, with your wrists aligned under your shoulders and your knees under your hips.
  • Execution: Extend your right arm straight out in front of you while simultaneously extending your left leg straight back behind you. Keep your hips and shoulders parallel to the floor.
  • Hold: Hold this position for a few seconds, focusing on keeping your core tight and stable.
  • Repeat: Return to the starting position and switch sides, alternating between your right arm/left leg and left arm/right leg.
    Perform 10-15 repetitions on each side for 2-3 sets.

The Pelvic Tilt Exercise



The Pelvic Tilt exercise is all about improving pelvic stability and strengthening your deep abdominal muscles. Start by lying on your back with your knees bent and feet flat on the floor. Flatten your lower back against the floor by tightening your abdominal muscles and gently tilting your pelvis upward. Hold this position for a few seconds while maintaining normal breathing, then relax and repeat. This exercise targets muscles like the transversus abdominis and pelvic floor muscles, which are crucial for maintaining core stability and supporting your spine. Regular practice of Pelvic Tilts can help alleviate lower back discomfort, improve posture, and enhance overall core strength. It’s a simple yet effective exercise that anyone can benefit from, whether you’re recovering from injury or looking to enhance your core stability for sports and daily activities.

  • Starting Position: Lie on your back with your knees bent and feet flat on the floor.
  • Execution: Flatten your lower back against the floor by tightening your abdominal muscles and tilting your pelvis upward slightly.
  • Hold: Hold this position for a few seconds, ensuring you maintain normal breathing.
  • Release: Relax and return to the starting position.
    Perform 10-12 repetitions for 2-3 sets.

The Glute Bridge Exercise



The Glute Bridge is a powerful exercise for strengthening your glutes, hamstrings, and lower back muscles. Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Lift your hips off the ground until your body forms a straight line from your shoulders to your knees, squeezing your glutes at the top of the movement. This exercise not only targets your gluteus maximus but also engages your core muscles to maintain stability throughout the movement. By strengthening these muscles, you improve hip extension and overall lower body strength, which translates to better performance in activities like walking, running, and lifting. Including Glute Bridges in your workout routine is one of the best ways to prevent injuries and low back pain, enhance athletic performance, and contribute to a more balanced physique.

  • Starting Position: Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
  • Execution: Lift your hips off the ground until your body forms a straight line from your shoulders to your knees.
  • Hold: Squeeze your glutes and hold this position for a few seconds, focusing on maintaining a stable core.
  • Lower: Slowly lower your hips back down to the starting position.
    Perform 12-15 repetitions for 2-3 sets.

Pro Tip: Always consult a healthcare professional before starting a new exercise program, especially if you have health concerns.

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Beginning a New Exercise Program with a Personal Trainer


Starting a new exercise program with a personal trainer is your first step towards effectively managing low back weakness and discomfort. Whether you’re a seasoned gym-goer or a complete newbie, the journey begins with a thoughtful conversation. Your trainer will want to understand your goals, any past injuries or limitations, and of course, your current level of fitness.

The first session is like setting the foundation for a sturdy house. Expect your personal trainer to conduct assessments to pinpoint areas that need attention and strengths you can build upon. This might include flexibility tests, posture checks, and specific movements to gauge your back’s range of motion and stability.

Once your trainer has a good grasp of where you stand, they’ll create a tailored plan best for you. This plan isn’t set in stone; it’s adaptable to your progress and any feedback you provide. You’ll likely start with exercises that strengthen your core muscles, which play a crucial role in supporting your back. Don’t worry; these won’t be boring crunches all day! Your trainer will introduce a mix of exercises that challenge and improve your core strength, gradually progressing as your body adapts.

Throughout your sessions, expect lots of encouragement and guidance on proper form. Your trainer will teach you how to move safely and effectively, minimizing strain on your back while maximizing results. Remember, it’s a partnership—you’re not in this alone! They’re there to motivate you, adjust your program when needed, and celebrate every milestone along the way.

Living with low back pain can be frustrating and leave you feeling unplugged from an active life. Our goal is to help you understand the causes of low back pain and to help you move and live without pain. By understanding the actions of your core muscles and incorporating the exercises listed above, you can take control of your back pain and move with freedom. By starting smart and working closely with your trainer, you’re not just exercising; you’re investing in your long-term health and well-being. Together, you’ll build a stronger, more resilient back that supports you through all of life’s adventures. So lace up those sneakers, bring your enthusiasm, and let us handle the rest!


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    Banish Lower Back Pain with Targeted Core Exercises was last modified: July 7th, 2024 by Derek Curtice