8 Best Exercises for Lower Back Pain

Movement is key when you have back discomfort. Here’s how to stay active safely, with advice from a sports medicine doctor and physical therapists.

If you feel as though life is a pain in the … back, you’re in good company: Nearly 40 percent of adults in the United States have back pain, which causes everything from discomfort to impairment in everyday activities.

“I see a mix of patients in spine and sports medicine, and back pain is probably the most common thing to walk through my door. It’s a very common musculoskeletal complaint,” says Andrew Creighton, DO, assistant attending physiatrist at the Hospital for Special Surgery in New York City.

Many factors contribute to back pain, including lifting things improperly, age-related changes that degenerate discs in the spine, and medical conditions. Lifestyle plays a role, too: Being sedentary or not physically fit, stress, and sitting at a desk job with poor posture can all lead to lower back pain.

General movement and certain exercises can help prevent lower back pain and make existing pain better. This can help you resume activity — including the things you love — as quickly as possible, which is the goal, says Andy Fata-Chan, founder and physical therapist at Moment Physical Therapy & Performance in New York City. “Avoiding activity creates fearful behavior and increases pain sensitivity over time. This is why we typically don’t recommend rest with back pain,” he says.

While you may be able to manage back pain at home, there are times when professional help is beneficial. “Are you nervous about what might potentially happen because of your pain? If you feel overwhelmed, then see a physical therapist,” says Fata-Chan. In addition, if you’re still limited in your activities a week or two after the onset of pain, you may consider seeing a physical therapist even if the pain has subsided. Finally, if you experience red flag symptoms along with back pain, such as loss of bladder or bowel control or numbness and tingling down your legs, see your healthcare provider, he advises.

Here are the eight best expert-recommended exercises for lower back pain that you can try at home, starting today:

1. Child’s Pose

Why it helps: You’ll stretch the back extensors, muscles that are attached to the back of the spine and play a role in standing and lifting.

The extensors tend to tense up when you have low back pain, says board-certified sports specialist Leada Malek, a physical therapist in the San Francisco Bay Area.

How to do it: Sit on your knees, fold forward, and walk your hands out in front of you so that your forehead comes toward the floor. You can keep your arms extended or bring them back to rest near your feet. Hold for 20 to 45 seconds.

2. Figure 4 Stretch

Why it helps: Glutes and hips can tense up when you have low back pain, says Malek, and this stretch helps loosen them up.

How to do it: Lie on your back with your knees bent, feet flat on the floor. Cross your right ankle over your left knee. If you’re able, reach to grab behind your left leg (right below the back of your knee) and gently pull your leg toward you. Hold for 20 to 45 seconds. Switch sides and repeat.

3. Brace With March

Why it helps: Malek likes this exercise because it engages your core and hips. It’s a modified, more beginner-friendly version of another exercise called the “dead bug.”

How to do it: Lie on your back with your knees bent, feet flat on the floor. Draw your belly button in and engage your core. (Try not to hold your breath, advises Malek.) Lift one foot off the floor and place it back down, then do the same on the opposite side. Do 8 to 12 reps.

4. Curl Up

Why it helps: Dr. Creighton recommends the curl up because it improves core stability while also being a low-load exercise for your spine. The curl up along with the side plank and the bird dog (below at No. 6) are known as the McGill Big 3 core exercises, from Stuart McGill, PhD, a kinesiologist and renowned back expert, Creighton says.

How to do it: Lie on your back with one knee bent, foot flat on the floor. Extend your other leg out straight. Place both hands underneath the small of your back and, contracting your abdominals, curl up to lift your shoulders off the floor. Hold for 10 seconds, then switch sides and repeat. Do 3 to 5 reps on each side.

5. Side Plank

Why it helps: A side plank targets the core and hips, and can be modified based on your ability and comfort level.

How to do it: Lie on your side, knees bent and stacked. Bend your elbow to support yourself on your forearm (your fingers should be pointing away from your body). Engage your core to press up your hips. Hold for 10 seconds, then switch sides and repeat. Do 3 to 5 reps on each side.

If you prefer, you can straighten your supporting arm, keeping your palm on the ground. For an added challenge, straighten your legs and keep the edges of your feet on the ground when raising your hips (your arm can be bent at the elbow or straight). Be sure to pay attention to technique: Creighton advises choosing the version that you can do with the best form.

6. Bird Dog

Why it helps: Bird dog teaches you to stabilize your low back.

The exercise also puts a low load on the back, which is why Creighton recommends it to patients.

How to do it: Start on your hands and knees. Extend your right arm straight out in front of you, then extend your left leg straight behind you. Hold for 10 seconds. Place your hand and foot down, then switch sides and repeat. Do 3 to 5 reps on each side.

7. Single Leg Bridge

Why it helps: Bridges target the glute and hamstring muscles, which are important to strengthen when you have low back pain, says Fata-Chan.

How to do it: Lie on your back with one knee bent, foot flat on the floor. Extend your other leg out straight. Push up off the grounded foot to lift your hips into a bridge position. Lower back to start and do the same on the opposite side. Aim to complete (or work up to) 15 reps per side.

8. Mini Squat

Why it helps: Along with exercises for your quads, hamstrings, and glutes — which all provide a base for spine stabilization — mini squats are a truly functional exercise. “Squats encourage hip hinge and functional movement that translates into something we do daily. They can reduce the fear or avoidance of a movement,” says Malek. A mini squat is a partial squat, so you don’t have to worry about going all the way down.

How to do it: Stand with your feet shoulder-width apart. Push back your hips and, keeping your back straight, bend your knees to start lowering yourself into a sitting position. Stop when your butt is about halfway to your knees to complete a half squat. Stand back up. To help guide the movement, place a chair behind you, advises Malek. Do 8 to 12 reps.

Aim to do back-focused exercises two or three times per week, says Malek. “Be sure to allow recovery time between workouts, and remember things should not cause or trigger more pain. If they do, consult a physical therapist,” she says. You may need to talk about modifying the exercises in a way that works for your body.

The Takeaway

A final word on back pain: While these targeted exercises for the lower back can help improve back pain, what you do throughout the rest of your day counts, too. Malek recommends taking frequent breaks from being in any one position, as well as generally staying active. “It’s important to know general exercise can be beneficial,” she says. Walking and diaphragmatic breathing, or belly breathing, can also lessen pain and the anxiety that can come with it.

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