Best Exercises for Lower Back Pain (Beginner Friendly & Physical Therapist Approved)

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Lower back pain is one of the most common issues people face, especially when starting a new workout routine. The good news is that the right exercises can help reduce pain, improve strength, and prevent future injury. As a Doctor of Physical Therapy, I recommend starting with simple, controlled movements that support your spine and build core stability.

Why Exercise Helps Lower Back Pain

Regular movement helps:

• Improve blood flow
• Reduce Stiffness
• Strengthen muscles that support your spine / core

Four Simple Exercises to Build the Foundation for a Stronger Back

1. Pelvic Tilts- Lie on your back with your knees bent and feet flat on the floor. Gently tilt your pelvis to flatten your lower back against the floor. This will help active your core muscles and support the spine. Hold the position for 5 seconds, then relax. Repeat 10 times.
2. Glute Bridges – While in the same position, lift your hips off the ground while keeping your core engaged. To engage your core, think about pulling your belly button back towards your spine. This will activate your core. Repeat 10 times.
3. Bird Dog – While on your hands and knees (all 4’s), extend opposite are and leg at the same time while still engaging your core. If this causes lower back pain, discontinue and revert back to pelvic tilts and glute bridges. Repeat 10 times each side.
4. Child’s Pose Stretch – Sit back on your heels and stretch your arms forward on the ground. Then you can gently stretch you low back and relieve tension. If this causes lower back pain, discontinue and revert back to pelvic tils and glute bridges.

Tips to Avoid Making Pain Worse

• Move slowly and with control
• Avoid sharp or intense pain
• Stay consistent but don’t overdo it (Keep it simple. If it hurt’s, don’t do it)

*Lower back pain can cause problems elsewhere in the body. See my post on knee pain for more details.

PT Recommended Tools for Lower Back Support

• Amazon Basics Yoga Mat
• Wrist and Ankle Weights (for progression)
• Soft Lumbar Roll for Lower Back Support I have prescribed this lumbar roll many times to my patients.

This content is for educational purposes only and is not intended as medical advice. Consult a healthcare professional for personalized guidance.