If you’re struggling with lower back pain, the best approach isn’t just rest—it’s movement. Strengthening the muscles that support your spine can improve resilience, reduce discomfort, and help prevent future issues. Whether you’re recovering from an injury or just looking to bulletproof your back, these five simple exercises are a great place to start.
To download free programs head to our ‘Free Resources’ page HERE or if you wish to have a personalized rehab program and treatment please visit our Sports Chiropractic page HERE.
Why Strength Matters for Lower Back Pain
Your lower back isn’t weak—it’s adaptable. Strength training helps your body make key changes at multiple levels:
- Muscle Adaptations – Regular resistance training increases muscle size, endurance, and coordination, making movements easier and reducing strain on the spine.
- Connective Tissue Strength – Tendons and ligaments thicken and become more resilient with loading, reducing the risk of sprains and strains.
- Nervous System Efficiency – Strength exercises improve neuromuscular control, enhancing movement patterns and reducing pain sensitivity.
- Psychological Benefits – Proving to yourself that your back is strong and capable reduces fear and increases confidence, breaking the cycle of pain-related avoidance.
5 Essential Lower Back Strengthening Exercises
1. Two-Legged Glute Bridge
This exercise strengthens the glutes and lower back, which are key stabilizers of the spine.
How to do it:
- Lie on your back with knees bent, feet hip-width apart, and arms at your sides.
- Press your feet into the ground and lift your hips until your body forms a straight line from shoulders to knees.
- Hold for 2 seconds at the top, then slowly lower back down.
Make it easier: Reduce the range of motion or hold the top position for less time.
Progress it: Try a single-leg bridge or add a resistance band around your knees.
2. Dead Bug (Core Control)
A strong core provides stability for the lower back and helps distribute movement forces efficiently.
How to do it:
- Lie on your back with arms extended toward the ceiling and legs bent at 90 degrees.
- Slowly lower one arm and the opposite leg toward the ground while keeping your core engaged.
- Return to the start position and repeat on the other side.
Make it easier: Move only your arms or legs separately instead of both at once.
Progress it: Hold a light weight in your hands or slow down the movement.
3. Sky Diver
This movement strengthens the spinal muscles and reinforces back endurance.
How to do it:
- Lie face down with arms by your sides or hands behind your head.
- Gently lift your chest and shoulders as well as your legs off the ground while keeping your lower body relaxed.
- Hold briefly, then lower back down.
Make it easier: Keep your hands by your sides instead of behind your head.
Progress it: Hold the position longer or add small pulses at the top.
4. Side Plank Variations
Side planks target the obliques and deep core muscles that support the lower back.
How to do it:
- Lie on your side with your elbow under your shoulder and legs stacked.
- Lift your hips off the ground so your body forms a straight line.
- Hold for as long as possible while maintaining good form.
Make it easier: Drop your bottom knee to the ground for extra support.
Progress it: Lift your top leg or hold the position for longer durations.
5. Mountain Climbers
This dynamic movement engages the core and promotes spinal stability while improving endurance.
How to do it:
- Start in a high plank position with hands under shoulders.
- Drive one knee toward your chest, then switch legs.
- Continue alternating at a steady pace.
Make it easier: Slow down or elevate your hands on a bench.
Progress it: Add a mini-band around your feet.
Building a Stronger Back for the Long Term
By incorporating these exercises regularly, you can help your lower back become stronger, more resilient, and pain-free. Remember, consistency is key. Strength builds over time, so start with manageable variations and progress as your confidence grows.
If you want to get back on track with your back pain check out our Back 2 Your Best Rehab Program HERE
