The 10 Best Exercises For Lower Back Pain, According To A Trainer

Why it rocks: Planks will never go out of style because they’re a great low-impact movement to tone your core, back, shoulders, and hips, says Kirner. And while there’s no equipment necessary, you'll be working all the muscles that support and control your spine.

How to:

1. Start on the floor on your hands and knees and place your hands directly under your shoulders.
2. Step your feet back, one at a time. For more stability, bring your feet wider than hip-distance apart, and bring them closer for more of a challenge.
3. Maintain a straight line from heels through the top of your head, gazing at the floor slightly in front of you and pull your belly button toward your spine and engage your abs, quads, and glutes. Hold for 10-15 seconds.
4. Lower your knees back down to the floor. That's 1 rep. Repeat 3 times.

Pro tip: If you’re ready to level-up, Kirner suggests adding a fourth set or staying in the plank for an additional 10 to 15 seconds each time.

Why it rocks: Woodchops may feel silly, but it’s an effective move to strengthen the lower back and core, while also working on power, says Kirner. And don’t be surprised if your obliques feel a little sore the next day, because you’ll be working your *entire* trunk to stabilize the spine and move the weight across your body. Plus, this move is especially great prep for golfing, shoveling, or lifting a child out of the car.

How to:

1. Stand with feet hip-width apart and toes facing forward and slightly pointed out.
2. Hold a light dumbbell (Kirner suggests 2 to 5 pounds) in both hands down by your right quad/thigh.
3. Exhale and twist at the waist as you lift the dumbbell diagonally and out from the opposite shoulder. (Think of this like a golf swing!)
4. Bring the weight back to the right thigh with control. That’s 1 rep.
5. Complete 8 to 10 reps on one side, then switch sides and repeat.

Why it rocks: Alternating bent-over rows are a great movement since they work your lats (the large, flat muscle covering the middle and lower back) while also teaching you to actively pull the belly button toward the spine to engage your core, explains Kirner. Just remember to keep your shoulder blades back and avoid slouching to eliminate any added stress on the low back.

How to:

1. Grab a pair of light dumbbells (think 5 to 10 pounds) and stand with your feet shoulder-width apart, knees slightly bent.
2. Hinge forward from your hips to lower your chest toward the floor, arms hanging directly from your shoulders and palms facing each other.
3. Brace your core, and pull the weights toward your rib cage, squeezing your shoulder blades together.
4. Pause, then lower back to start. That’s 1 rep. Complete 8 to 10 reps on each side.

Why it rocks: The move may seem simple, but weak hamstrings and glutes contribute to lower back pain, and marching is an accessible and fun way to work both muscle groups, says Kirner. There’s also no equipment necessary, so it’s easy to put a little pep in your step and march throughout the day.

How to:

1. Stand with feet about shoulder-width apart. (Hold a sturdy chair or wall for extra support, if needed.)
2. Lift one knee to hip height (or as high as you can go).
3. Lower your leg back to the starting position and repeat on the other side. That’s 1 rep. Complete 10 to 12 reps, alternating.

Why it rocks: This is a staple exercise to isolate your glutes, core, and lower back, and if you reach around behind your hips during the move, you’ll be able to feel your low back and glutes activate, says Kirner. Another perk of this beginner-friendly move is that you’ll work your entire posterior chain (A.K.A your whole backside) which is a major win for eliminating back pain due to sitting all day long.

How to:

1. Lie on the ground, with your feet flat on the floor about shoulder-width apart, knees bent and arms by your sides on the floor.
2. Engage your core and keep a neutral pelvis as you push through your heels and scoop your hips up toward the ceiling.
3. Squeeze your glutes at the top when you reach full hip extension. Keep your ribs down (don’t flare them or arch your back) and chin slightly tucked or head at neutral throughout.
4. Inhale as you lower down with control. That’s 1 rep. Complete 8 to 10 reps.

Why it rocks: “This is a variation on the glute bridge above, but it gives you an opportunity to feel the work in your hamstrings and isolate the movement between sides,” explains Kirner. Plus, glute bridge marches are a great time-under-tension exercise to build lower body strength and work the smaller stabilizing muscles in your low back.

How to:

1. Press up into a glute bridge, as described above, with knees, hips, and shoulders in alignment, and hold this position.
2. From here, raise one leg at a time, keeping the stationary leg firmly on the ground and pelvis stable.
3. Keep your core engaged and alternate raising legs, maintaining the lifted butt position. That’s 1 rep. Complete 8 to 10 reps on each side.

Why it rocks: “This is a great way to help you build unilateral strength in the hamstrings and gluteus medius, or the meatiest part of the glute,” says Kirner. “Level this one up by driving the knee forward to 90 degrees and standing on one leg to develop even more balance.”

How to:

1. Stand with feet hip-width apart, holding a dumbbell in each hand at your side.
2. Step your right leg back and lower into a lunge so both knees are bent at about 90 degrees, maintaining good posture and an engaged core. (Think about keeping your legs separated like you were standing on train tracks.)
3. Press off the floor through your back foot and return to start.
4. Repeat on left side. That’s 1 rep. Do 8 to 10 reps, alternating.

Why it rocks: “This is a power move that targets not only the glutes and quads, but the inner thighs as well, and strengthening the inner thighs will help you avoid chronic back pain,” says Kirner. As an added bonus since sumo squats work your adductors, you'll build strength around your knees, ankles, and core.

How to:

1. Stand with your feet slightly wider than shoulder width apart, weight evenly distributed, and toes turned out to 10 and 2 o’clock. (Option to hold a dumbbell or kettlebell with both hands.)
2. Keep your core engaged and chest tall as you inhale and bend your knees, sinking your hips down until your thighs are parallel to the floor. Think about pushing your knees out at the bottom of the position, while maintaining a neutral spine and your weight in your heels.
3. Exhale as you drive through your feet back to an upright standing position. That's 1 rep. Complete 8 to 10 reps.

Why it rocks: “This is one of my favorite exercises to focus on the posterior (back) of the body,” says Kirner. It also helps develop strength in the erector spinae, which is a muscle group that is commonly overlooked but often the cause of back pain and/or spasms, she adds.

How to:

1. Lie on your stomach, with your arms overhead and legs fully extended while keeping your head relaxed and spine neutral by looking at the floor in front of you instead of up.
2. Engage your core muscle to stabilize your spine, while simultaneously lifting your arms and legs a few inches off the floor, keeping your head and neck neutral.
3. Hold for 3 to 5 seconds before gently lowering back to the starting position. That's 1 rep. Complete 8 to 10 reps.

Why it rocks: Not only does a bird dog target your core, hips, glutes and shoulders, but it teaches you to stabilize your low back while moving your arms and legs, notes Kirner. Plus, the move is a great way to challenge your center of balance while engaging your *entire* bod.

How to:Start on all fours (i.e. tabletop position) with wrists under shoulders and knees under hips.Engage your core, then raise your left arm in front of you and right leg behind, while squeezing your glutes to form a straight line from left hand to right foot.Hold for a second, then return to start. That's 1 rep. Do 8 to 10 reps on each side.

Pro tip: Place a rolled yoga mat or towel under your knees for extra comfort.