5 Strengthening Exercises for Lower Back Pain

5 Strengthening Exercises for Lower Back Pain

The human body functions optimally when the muscles work in sync. Weak muscles, particularly those in the pelvis and core, are the major causes of back injury or pain.

Chronic back pain can disrupt your activities for the day. According to research, core physio exercises are beneficial to the treatment of low back pain.

The best way to eliminate low back pain is to imbibe a healthy lifestyle. Staying away from risky activities, building strength, reducing weight  and visiting a will help you reduce low back pain as you grow old.

Causes of Low Back Pain

Many people in the US visit doctors to complain of non-specific low back pain. This pain is neither caused by spinal abnormality nor disease. It is usually caused by:

  • Degenerative changes
  • Nerve injuries
  • Muscle strains
  • Muscle spasms

More severe and specific causes of back pain are:

  • Neurological disorder
  • Spondylolisthesis
  • Infection
  • Cancer
  • Disc herniation
  • Spinal stenosis
  • Compression fractures

To strengthen your muscles, try the following simple, equipment-free exercises:


The biggest muscle in the buttocks is the Gluteus Maximus. It is part of the strongest muscles in the human body. It helps the hips move and aids activities like squatting.

Any form of weakness in the gluteus maximus contributes to low back pain. The gluteus muscles stabilize the lower back and hip joints during movements, such as running and walking.

To do this exercise:

  • Lie down, put your feet on the ground, with hip apart
  • Place your hands beside you and press your feet down. Slowly lift your buttocks from the ground. Your shoulders should be on the floor for up to 15 seconds.
  • Lower down
  • Repeat fifteen more times.

Drawing-in Maneuver

The transverse abdominis muscle wraps the midline. It supports the abdomen and spine. It also prevents injury and stabilizes the spinal joints during movement.

  • Lie down. Place your feet on the ground with hips apart.
  • Place your hands beside
  • Take a deep breath. Pull your belly in as you breathe. Engage the abdominal muscles and don’t tilt your hips.
  • Hold still for five seconds.
  • Repeat five more times.

Lying Lateral Leg Raises

Your hip abductor muscles aid the movement of the leg to either the side or away from the body. These muscles also aid the muscles when standing on one of your legs. The weakness of these muscles affects your mobility and balance. It also results in low back pain because of instability.

  • Lie down and keep the lower leg bent.
  • Draw in your belly muscles towards the spine.
  • Raise the other leg and don’t move your body.
  • Hold still for two seconds. Repeat the process ten times.
  • Do the same for the other side.


The back extensors function in sync with your spine. The extensors help support the pelvic bones, the spines and maintain an upright position. It also arches the back.

However, if the exercise increases the back pain, stop it and wait for further evaluations.

  • Lie facing the floor. Extend your arms out in front, with your legs out.
  • Lift your feet and hands off the floor, six inches high.
  • Gently lift your belly off the floor. Ensure you are looking down to avoid neck sprain.
  • Hold still for two seconds.

Partial Curls

One other muscle that plays an essential role in support of the spine is the abdominal muscle. This muscle helps maintain a perfect hip alignment. They also contribute to overall human stability and strength.

  • Lie on the floor, with flat feet and bent knees
  • Cross the hands across your chest
  • Inhale deeply and exhale. Pull in the belly towards the spine.
  • Gently lift the shoulders from the ground. Keep the neck in line with the spine.
  • Start again.
  • Repeat ten times.