Lower Back Pain? Try These 5 Exercises to Fix It
Is lower back pain impacting your day-to-day life? Try these five exercises to strengthen the surrounding muscles and ease the pain!
Hello and welcome to Ironwild Fitness! I’m Chantal – a mom, personal trainer, nutrition coach, and the author of this little corner of the internet.
If you’ve ever dealt with nagging lower back pain, you know how much it can take over your day. It’s not just an inconvenience – it can make everything from workouts to picking up your kids feel harder than it should.
(If you’re a mom, especially one who’s had a C-section or recently had a baby, that discomfort might be even more familiar!)
For me personally, the chronic lower back pain came after my C-sections, when my core felt completely different. My back was weak, disconnected, and honestly, kind of unreliable.
When you add in all the bending, lifting, and carrying of little ones, my lower back started doing way more work than it should have. The result was chronic lower back pain that just would not go away.
What I didn’t realize at first was that my back wasn’t really the problem.
(I was a brand new personal trainer when I had my first baby.)
It was just picking up the slack for a weak core, tight hips, and muscles that were not firing the way they should. Once I started focusing on rebuilding strength the right way, everything started to change.
If you’re in the same boat and you’re dealing with stubborn lower back pain, you’re in the right place. (Regardless of whether you’re a mom or not.)
Today I want to share some tried-and-true back pain exercises to help you get strong, ease the pain, and feel confident.
These exercises are simple, effective, and designed to help you build a stronger, more supported body so your back doesn’t have to do all the work.
What Causes Lower Back Pain?
Before diving into the exercises, I feel that it’s important to understand more about how the back pain starts in the first place.
Lower back pain can feel like it comes out of nowhere, but there’s almost always a reason behind it. In many cases, especially for moms, it’s less about a single injury and more about how your body is functioning as a whole.
One of the biggest contributors is a weak or underactivated core. (Your core is not just your abs!) It includes deep stabilizing muscles like the transverse abdominis, pelvic floor, and obliques.
These muscles work together to support your spine and keep everything stable when you move. After pregnancy and C-sections, these muscles often become stretched, weakened, and harder to engage. (It can also happen after injuries or long periods of sedentariness.)
When that happens, your lower back steps in to provide stability, which can lead to pain and fatigue over time.
Another common cause is muscle imbalances. If your glutes are not doing their job, which is very common, your lower back and hip flexors tend to take over.
Tight hip flexors, often caused by sitting a lot (or spending time feeding and holding a baby), can pull your pelvis into an anterior tilt. This increases the arch in your lower back and puts extra stress on the lumbar spine.
Posture also plays a bigger role than most people think. Think about how often you are leaning over or scrolling on your phone. These leaning positions can cause your spine to fall out of alignment, especially if your muscles are not strong enough to support good posture. Over time, this adds up and can lead to chronic discomfort.
Related Reading: 5 Stretches to Do Regularly for Happy Hips
There is also a neurological component to consider. Your body is smart and will always find a way to get a movement done, even if it means using the wrong muscles. This is called compensation.
When certain muscles are weak or not firing properly, other muscles jump in to help, and your lower back often becomes the “helper” muscle. The problem is that it is not designed to handle that extra workload all day long.
Lastly, limited mobility can play a role. If your hips or thoracic spine are stiff, your lower back may move more than it should to make up for it. This excessive movement can irritate joints and surrounding tissues, leading to pain.
Luckily, most lower back pain caused by these issues is fixable. With the right combination of strength, mobility, and proper muscle activation, you can take the pressure off your lower back and start feeling like yourself again.
The Key To Getting Rid of Lower Back Discomfort
If you’re dealing with lower back discomfort, it’s tempting to focus all your attention on your back. (You know, stretch it, crack it, rest it, maybe even avoid using it altogether.) But lasting relief usually doesn’t come from treating the back directly. It comes from fixing what’s causing your back to work overtime in the first place.
The real key is building a strong, stable, and well-balanced body so your lower back can finally relax and do its actual job instead of compensating for everything else. (This is the case with most muscle pain – consider strengthening the surrounding muscles for relief!)
That starts with your core. Not just your visible abs, but your deep core muscles like the transverse abdominis and pelvic floor. These muscles act like a natural brace for your spine.
When they’re strong and firing properly, they take pressure off your lower back and help distribute load more evenly throughout your body.
Next comes your glutes. Your glutes are some of the most powerful muscles in your body, and they play a huge role in supporting your hips and pelvis. When they’re weak or inactive, your lower back and hip flexors tend to step in and pick up the slack. Strengthening your glutes helps restore that balance and reduces unnecessary strain on your back. (Trust me on this one!)
Mobility is another piece of the puzzle that often gets overlooked. If your hips and upper back are stiff, your lower back will try to make up for that lack of movement. Improving mobility in these areas allows your body to move more efficiently and prevents your lower back from being overworked.
And then there’s movement patterns. How you move throughout your day matters just as much as what you do during a workout. Learning how to hinge at your hips, brace your core, and maintain better posture while lifting, carrying, and even standing can make a huge difference in how your back feels.
When you bring all of this together (core strength, glute activation, better mobility, and smarter movement), you create a body that supports itself the way it’s designed to. That’s when lower back discomfort starts to fade, not because you’re avoiding movement, but because your body is finally working as a team.
So, what exactly should you do? Strengthen your supporting muscles! Let’s go through the top five exercises for lower back pain!
Top 5 Exercises for Lower Back Pain
When it comes to relieving lower back pain, the research is pretty clear. Exercises that focus on core stabilization, glute strength, and controlled movement are some of the most effective.
These five exercises are recommended by physical therapists because they train your body to support your spine properly without putting extra strain on your back.
1. Dead Bug
The dead bug is one of the safest and most effective ways to rebuild deep core strength without stressing your spine. It teaches your body how to keep your lower back stable while your arms and legs move, which is exactly what you need for everyday life.
How to do it:
To do it, start by lying on your back with your arms reaching toward the ceiling and your knees bent at 90 degrees over your hips. Gently press your lower back into the floor to engage your core. From there, slowly lower your right arm and left leg toward the ground at the same time, moving with control and keeping your lower back from arching. Bring them back to the starting position, then switch sides. Move slowly and focus on keeping your core engaged the entire time.
2. Bird Dog
The bird dog is a go-to in physical therapy because it builds stability, balance, and coordination all at once. It strengthens the muscles that support your spine and helps your body resist twisting and unwanted movement.
How to do it:
Start on your hands and knees with your shoulders stacked over your wrists and your hips over your knees. Brace your core so your back stays flat. Slowly extend your right arm forward and your left leg back, creating a straight line from your hand to your heel. Keep your hips and shoulders square to the ground. Hold briefly, then return to the starting position and switch sides. The key here is control, not speed.
3. Glute Bridge
Glute bridges are incredibly important because they target your glutes, which help take pressure off your lower back. When your glutes are strong, your back doesn’t have to work as hard during everyday movements like standing, lifting, or walking. Research even shows that strengthening the hips can reduce recurring back pain.
To perform a glute bridge, lie on your back with your knees bent and your feet flat on the floor, about hip-width apart. Press through your heels and lift your hips toward the ceiling until your body forms a straight line from your shoulders to your knees. Squeeze your glutes at the top, then slowly lower back down with control. Avoid arching your lower back, and think about driving the movement from your hips instead.
4. Modified Plank
Planks are a staple for a reason. They train your entire core to work together to support your spine, which can help reduce lower back pain and improve posture.
How to do it:
Start in a forearm plank position with your elbows under your shoulders and your body in a straight line from head to heels. If needed, you can modify by dropping to your knees. Gently brace your core as if you’re preparing for someone to tap your stomach, and keep your hips level. Hold this position while breathing steadily, focusing on maintaining good form rather than holding for a long time.
Related Reading: 3 Plank Modifications to Work Your Way Up to a Full Plank
5. Cat-Cow (Spinal Mobility)
While strength is key, your spine also needs gentle movement. The cat-cow exercise helps improve mobility, reduce stiffness, and relieve tension in the lower back.
How to do it:
Start on your hands and knees in a tabletop position. As you inhale, slowly drop your belly toward the floor and lift your chest and tailbone slightly, creating a gentle arch in your back. Then, as you exhale, round your spine by pulling your belly button in and tucking your chin. Move slowly between these two positions, focusing on controlled movement rather than pushing into extreme ranges.
How Often Should You Do These Back Pain Exercises?
When it comes to relieving lower back pain, consistency actually matters more than intensity. You don’t need to crush long workouts to see results. In fact, doing these exercises regularly in shorter sessions is often more effective and sustainable.
A good starting point is 3 to 5 days per week. You can run through all five exercises in about 10 to 15 minutes, which makes it easier to stay consistent. If your back is feeling particularly tight or sore, gentle movements like cat-cow can even be done daily to help with mobility and relief.
Again, the key is to focus on slow, controlled reps and proper form rather than rushing through them. Your goal is to retrain your muscles to fire correctly.
Adjusting for Your Fitness Level
These exercises are beginner-friendly, but that doesn’t mean they will feel easy at first. If you’re just getting back into movement, especially after pregnancy or a long break, it’s completely normal to need modifications.
Start with fewer reps and shorter hold times. For example, you might aim for 5 to 8 reps per side on exercises like dead bugs and bird dogs, and 10 to 20 second holds for planks. As your strength improves, you can gradually increase reps, time, or add more control to each movement.
If something feels painful (not just challenging), that’s your sign to stop or scale back. Muscle discomfort is okay, but sharp or pinching pain in your lower back is not something to push through.
For those who are more advanced, you can make these exercises more challenging by slowing down the tempo, adding pauses, or increasing time under tension. You can also incorporate them into your warm-up or strength workouts to keep your core and glutes engaged.
At the end of the day, meeting your body where it’s at is what matters most. Progress might feel slow at first, but with consistency, these small efforts add up to big relief.
Final Thoughts On These Exercises for Lower Back Pain
Lower back pain can feel frustrating, especially when it starts to impact your workouts, your energy, and even simple day-to-day tasks. Luckily, in many cases, it’s not something you just have to live with. With an intentional exercise plan, you can absolutely start to feel stronger, more supported, and more like yourself again.
These exercises may seem simple, but they’re incredibly effective because they target the root of the problem. Instead of just masking the discomfort, they help rebuild strength, improve stability, and teach your body how to move the way it’s meant to. That’s where real, lasting relief comes from.
I probably don’t have to say this, but let me remind you that progress doesn’t happen overnight. It comes from showing up consistently, focusing on good form, and giving your body time to adapt. Even just a few minutes a day can make a big difference when you stick with it!
Above everything, listen to your body. If something doesn’t feel right, adjust as needed and don’t be afraid to slow things down. Healing and strengthening your body is not about pushing through pain. It’s about working with your body so it can support you better.
If you’re ready to feel stronger, move better, and finally give your lower back a break, start with these exercises and keep going. Then, if you found this helpful, stick around and check out more workouts and tips here on Ironwild Fitness!
Ready to rebuild your strength and confidence after pregnancy? Grab my Postpartum Challenge + Core bundle and get the support, structure, and core-safe workouts you need to feel strong again. This bundle combines my 21 Day Postpartum Challenge with my month-long ab program, Restore The Core, so you can heal, strengthen, and ease back into fitness the smart way.
Until next time,
Chantal from Ironwild Fitness
