Best Exercises for Lower Back Pain

The best exercise for lower back pain is usually the one you’ll actually do consistently. Research consistently shows that movement and exercise help most back pain—but there’s no single “magic” exercise that works for everyone. What matters is finding the right exercises for your specific situation and doing them regularly.

This guide covers the most effective exercises for lower back pain, organized by type and difficulty level. We’ll help you understand which exercises to try first, which to progress toward, and which to avoid based on your symptoms.

This is a comprehensive reference—you don’t need to do every exercise. Pick a few that work for you and build from there.

Understanding Exercise for Back Pain

Why Exercise Helps

Exercise benefits back pain through multiple mechanisms:

• Improved blood flow: Increases nutrient delivery to spinal structures
• Muscle strengthening: Better support for spinal stability
• Flexibility gains: Reduces stiffness and improves range of motion
• Pain modulation: Regular movement changes how your nervous system processes pain
• Psychological benefits: Reduces fear of movement, improves mood

Exercise Categories

• Mobility: Restore range of motion and reduce stiffness
• Stability: Train muscles to support and protect the spine
• Strength: Build capacity in supporting muscle groups
• Flexibility: Lengthen tight muscles that affect spinal position
• Aerobic: General conditioning that benefits overall back health

Important Principles

• Start conservatively: Begin with gentle exercises and progress gradually
• Pain monitoring: Mild discomfort is often okay; sharp or worsening pain is not
• Consistency matters: Regular practice beats occasional intense sessions
• Individual response: What helps one person may not help another
• Movement variety: Avoid doing only one type of exercise

Mobility Exercises

Start here if your back feels stiff or movement is limited:

Cat-Cow Stretch

Purpose: Mobilizes entire spine through flexion and extension

1. Start on hands and knees, hands under shoulders, knees under hips
2. Cat: Round back toward ceiling, tuck chin to chest
3. Cow: Drop belly toward floor, lift head and tailbone
4. Move slowly, spending 2-3 seconds in each position
5. Do: 10-15 cycles, 2-3 times daily

Best for: General stiffness, morning back pain, gentle warm-up

Pelvic Tilts

Purpose: Mobilizes lower spine, activates deep core

1. Lie on back with knees bent, feet flat
2. Tilt pelvis forward, creating arch in lower back
3. Tilt pelvis backward, pressing lower back into floor
4. Move slowly through full range
5. Do: 15-20 tilts, 2-3 times daily

Best for: Acute pain, beginning exercise program, learning spinal movement

Knee Rocks

Purpose: Gentle rotation mobilization

1. Lie on back, knees bent, feet flat
2. Keep knees together, slowly let them fall to one side
3. Go only as far as comfortable
4. Return to center, repeat other side
5. Do: 10 each side, hold 5-10 seconds per side

Best for: Rotation stiffness, gentle morning routine

Lumbar Rotation Stretch

Purpose: Deeper rotational mobility

1. Lie on back, arms out to sides
2. Bend one knee, cross it over opposite leg
3. Let knee fall toward floor (keep opposite shoulder down)
4. Hold 20-30 seconds
5. Repeat other side
6. Do: 2-3 each side, twice daily

Best for: Mid-back stiffness, improving rotation range

Stability Exercises

Build control and support around your spine:

Dead Bug

Purpose: Core stability while moving limbs

1. Lie on back, knees bent 90 degrees, arms reaching up
2. Press lower back firmly into floor
3. Slowly lower opposite arm and leg toward floor
4. Keep back flat—stop if it arches
5. Return to start, repeat other side
6. Do: 10 each side, 2-3 sets

Best for: Learning core control, safe progression for most back pain

Bird Dog

Purpose: Cross-body stability, multifidus activation

1. Start on hands and knees
2. Maintain flat back throughout
3. Extend opposite arm and leg parallel to floor
4. Hold 5-10 seconds
5. Return, repeat other side
6. Do: 10 each side, 2-3 sets

Best for: Building stability foundation, safe for most conditions

Glute Bridge

Purpose: Glute activation, posterior chain strengthening

1. Lie on back, knees bent, feet flat
2. Squeeze glutes and lift hips toward ceiling
3. Create straight line from knees to shoulders
4. Hold 5-10 seconds at top
5. Lower slowly
6. Do: 15 repetitions, 2-3 sets

Best for: Weak glutes, sitting-related back pain, hip extension

Side Plank (Modified)

Purpose: Lateral stability, oblique strengthening

1. Lie on side, elbow under shoulder, knees bent
2. Lift hips until body forms straight line (knees to shoulders)
3. Hold 15-30 seconds
4. Lower and repeat other side
5. Do: 3 holds each side

Progression: Straighten legs, increase hold time, add movement

Strength Exercises

Progress to these once stability exercises are comfortable:

Hip Hinge

Purpose: Learn to move at hips, not spine

1. Stand with feet hip-width apart
2. Place hands on hips or hold light weight
3. Push hips backward, maintaining flat back
4. Lower until you feel hamstring stretch
5. Drive through heels to stand
6. Do: 15 repetitions, 2-3 sets

Best for: Learning safe bending mechanics, preparing for lifting

Goblet Squat

Purpose: Lower body strength with spinal control

1. Hold weight at chest level
2. Stand with feet slightly wider than hip-width
3. Squat down, keeping chest up and back flat
4. Go as deep as you can maintain good form
5. Drive through heels to stand
6. Do: 12 repetitions, 2-3 sets

Best for: Building lower body strength, functional movement

Farmer’s Carry

Purpose: Core endurance, postural strength

1. Hold heavy weights at sides (dumbbells, kettlebells)
2. Stand tall, shoulders back
3. Walk slowly, maintaining perfect posture
4. Don’t let weights pull you to one side
5. Do: 3 walks of 30-40 steps

Best for: Functional core strength, posture endurance

Row Variations

Purpose: Upper back strength, counter sitting posture

1. Use cable, band, or dumbbells
2. Pull weight toward lower ribs
3. Squeeze shoulder blades together at end
4. Control return
5. Do: 12-15 repetitions, 2-3 sets

Best for: Desk workers, rounded shoulder posture, upper back weakness

Flexibility Exercises

Address tight muscles that affect spinal position:

Hip Flexor Stretch

Purpose: Lengthen hip flexors shortened by sitting

1. Kneel on one knee, other foot forward
2. Keep torso upright
3. Tuck pelvis under (flatten lower back)
4. Shift weight forward until stretch is felt
5. Hold 30-60 seconds each side
6. Do: 2-3 times daily, especially after sitting

Best for: Desk workers, anterior pelvic tilt, sitting-related pain

Piriformis Stretch

Purpose: Relieve tension in deep hip rotator

1. Lie on back, knees bent
2. Cross one ankle over opposite knee
3. Pull bottom knee toward chest
4. Feel stretch in buttock of crossed leg
5. Hold 30-60 seconds each side
6. Do: 2-3 times daily

Best for: Buttock pain, sciatic symptoms, hip tightness

Hamstring Stretch

Purpose: Reduce hamstring tension affecting pelvis

1. Lie on back, one leg extended on floor
2. Lift other leg, keeping knee slightly bent
3. Use hands or strap behind thigh
4. Pull leg toward you until stretch is felt
5. Hold 30-60 seconds each side
6. Do: 2-3 times daily

Best for: Posterior chain tightness, bending limitations

Child’s Pose

Purpose: Gentle spinal flexion stretch, relaxation

1. Kneel, then sit back on heels
2. Fold forward, reaching arms out
3. Let forehead rest on floor
4. Breathe deeply, relax completely
5. Hold 30-60 seconds
6. Do: As needed for relief and relaxation

Best for: General tension, decompression, stress relief

Sample Programs

Beginner Program (Weeks 1-4)

Intermediate Program (Weeks 5-8)

Exercise Red Flags

When to Stop and Seek Help

• Radiating leg pain: Pain shooting down leg during exercise
• Numbness or tingling: New or worsening nerve symptoms
• Weakness: Sudden inability to control leg movements
• Worsening pain: Pain significantly worse after exercise
• Night pain: Pain that wakes you from sleep
• Loss of bowel/bladder control: Seek immediate medical attention

Normal vs. Concerning

Normal during exercise:

• Mild muscle fatigue
• Gentle stretching sensation
• Temporary stiffness that resolves with movement
• Slight discomfort that doesn’t worsen

Concerning during exercise:

• Sharp or shooting pain
• Pain that worsens with repetitions
• Electrical sensations down legs
• Pain that persists hours after exercise

Frequently Asked Questions

What’s the single best exercise for lower back pain?

There’s no single “best” exercise because back pain has different causes and what helps varies by individual. However, walking is consistently shown to help most types of back pain with low risk. For specific exercises, the dead bug and bird dog are safe starting points for most people because they build core stability without stressing the spine.

Should I exercise if my back hurts?

Usually yes—gentle movement typically helps more than rest. Start with pain-free or low-pain exercises like walking, gentle mobility work, and basic stability exercises. Avoid exercises that significantly increase your pain. The goal is controlled movement, not pushing through severe pain. If you’re unsure, consult a healthcare provider for specific guidance.

How often should I exercise for back pain?

Daily gentle movement (walking, basic stretches) is ideal. Structured strength and stability exercises work well at 3-4 times per week, allowing recovery between sessions. Consistency matters more than intensity—regular brief sessions beat occasional long workouts. Some exercises like cat-cow and pelvic tilts can be done multiple times daily.

Why does my back hurt worse after exercising?

Several possibilities: you may have done too much too soon, used exercises inappropriate for your condition, or had poor form. Reduce intensity and duration, focus on exercises that feel good during and after, and ensure proper technique. If pain consistently worsens with exercise, consult a healthcare provider—you may need condition-specific modifications.

Should I strengthen my back or stretch it?

Most people need both. Stretching addresses muscle tightness that affects spinal position, while strengthening builds the support system around your spine. A complete program includes mobility (cat-cow), stability (dead bug, bird dog), strength (bridges, squats), and flexibility (hip flexor, hamstring stretches). The right balance depends on your specific patterns.

The Bottom Line

Effective exercise for lower back pain follows key principles:

1. Start conservatively: Begin with gentle exercises and progress gradually
2. Include all types: Mobility, stability, strength, and flexibility
3. Be consistent: Regular practice beats occasional intensity
4. Listen to your body: Some discomfort is okay; worsening pain is not
5. Support your progress: External lumbar support helps between sessions

Exercise is one of the most effective treatments for lower back pain—but it works best as part of a comprehensive approach that includes proper posture and support throughout your day.