5 Exercises for Low Back Pain

support82044
Jul 25
3 min read

Did you know that an estimated 80% of the U.S. population will experience back pain at some point in their lives? Even more pressing, the National Library of Medicine estimates that around 26% of Americans are experiencing back pain right now, as you read this blog (StatPearls, 2024). That means it's highly likely that either you or someone you care about is currently dealing with discomfort.

The good news? Exercise has been shown to help many people reclaim their lives from pain. Here are my top five exercises I frequently recommend to patients to help reduce low back pain and improve mobility.

Exercise 1: Lumbar Trunk Rotation

I love using this gentle mobility exercise to help patients start moving again. It encourages safe motion through the spine and, when performed within a pain-free range, can improve comfort and mobility.

How to do it:

Lie on your back with your knees bent and feet flat.
Slowly allow your knees to sway side to side like a windshield wiper.
Only move within a range that does not cause pain.
Do this for 2–3 minutes as a warm-up or whenever you feel discomfort.

Exercise 2: Glute Bridges

This movement strengthens your glutes, which are essential for stabilizing the spine and pelvis. Strong glutes also support many daily activities like standing up from a chair or walking.

How to do it:

Lie on your back with your knees bent and feet flat.
Place your palms on the floor beside you.
Squeeze your glutes and lift your hips toward the ceiling.
Hold for 5 seconds (or less if painful), then lower.
Begin with 8–10 reps, gradually increasing to 30 as tolerated.

Exercise 3: Hip Flexor Stretch

Sitting for long periods can tighten your hip flexors, affecting your posture and increasing stress on your lower back. Stretching these muscles can help realign the pelvis and reduce pain.

Two options to perform this stretch:

Option 1 (Table stretch):

Lie on your back near the edge of a bed or table.
Let one leg hang off while hugging the opposite knee to your chest.
Hold for 30 seconds, then switch legs. Repeat 3 times per side.

Option 2 (Lunge stretch):

Assume a lunge position on the floor.
Tuck your pelvis under (posterior tilt) and gently lunge forward.
You should feel a stretch at the front of your hip.
Hold for 30 seconds, 3 times per leg.

Exercise 4: Side-Lying Hip Abduction

This exercise strengthens your hip abductors—often weak in people with back pain. These muscles help keep your pelvis level when walking.

How to do it:

Lie on your side with your bottom leg slightly forward.
Extend your top leg slightly behind the bottom leg.
Slowly lift the top leg upward, then lower it with control.
Perform 3 sets of 6–12 reps per side.

Exercise 5: Pallof Press

This is a fantastic core stabilization exercise that requires some resistance (a Theraband or resistance band works well).

How to do it:

Anchor a resistance band to something sturdy (e.g., a door, pole).
Stand perpendicular to the anchor and hold the band with both hands at chest height.
Step sideways to create tension in the band.
Press your arms straight out in front of you, resisting rotation.
Slowly return to the starting position.
Do 3 sets of 6–12 reps per side (flip directions to train both sides).

Final Thoughts

Try these five exercises daily for a few weeks and see how your body responds. Many people report reduced pain, better mobility, and improved confidence with movement.

If your back pain persists or worsens, we’re here to help. You can schedule a free consultation on our website to talk with a licensed physical therapist about whether physical therapy may be right for you.