Most people think rest is the answer to lower back pain. It’s not. 

In fact, too much rest is one of the worst things you can do. t weakens your muscles, stiffens your joints, and makes pain last longer. 

The real solution? Movement. 

The right exercises can reduce pain, protect your spine, and keep you active for the long haul.

In this guide, you’ll find practical exercises that not only relieve pain but also help you build lasting strength and resilience.

Can You Work Out With Lower Back Pain?

Many people avoid exercise when their lower back hurts, worried that movement will make the problem worse. 

The truth is that the right kind of exercise is one of the most effective ways to reduce back pain and to prevent it from coming back.

Research shows that more than half of people with non-specific lower back pain see significant improvement when they follow a structured exercise program. 

Choosing the right movements increases blood flow, reduces stiffness, and strengthens the muscles that support your spine. 

Rest alone can lead to deconditioning, making pain and stiffness worse over time.

A short period of rest during an acute flare-up can be useful. But beyond that, too much rest quickly becomes part of the problem.

Prolonged inactivity leads to:

• Muscle weakness in the core and glutes, which puts more strain on the spine.

• Joint stiffness that makes movement feel harder and more painful.

• Slower recovery, as reduced circulation prevents tissues from healing efficiently.

In fact, studies show that excessive rest can make back pain more likely to become chronic. 

On the other hand, appropriate exercises can help reduce and prevent back pain.

With the right approach, you can build strength, improve cardiovascular health, and maintain your fitness without aggravating your back.

How to Work Out With Lower Back Pain

Before diving into specific exercises, it helps to have a clear strategy to protect your lower back during workouts. 

Not every movement is created equal.

Some back strengthening exercises are more effective than others. Let’s break down six practical methods to tackle lower back pain.  

Strengthen Your Core

A strong core acts like a natural brace for your spine. 

Many people think of the core as just the “six-pack” muscles, but the real heroes are the deep stabilizers, meaning muscles like the transverse abdominis and multifidus. 

When these muscles are strong, they help with decompressing your spine and minimizing chronic back pain. 

Here are some ab exercises that don't hurt your lower back and help you build a strong core:

Plank

The plank builds deep core stability without putting pressure on your spine.

How To Do It:

• Start on the floor, resting on your forearms and toes.

• Keep your elbows directly under your shoulders and your body in a straight line from head to heels.

• Engage your abs by pulling your belly button slightly in toward your spine.

• Hold this position for 15–30 seconds to start, gradually working up to 1 minute.

• If this feels too hard, try a modified plank on your knees.

Bird Dog

This move strengthens both your core and back stabilizers, while improving balance.

How To Do It:

• Begin on your hands and knees, with your wrists under your shoulders and knees under your hips.

• Engage your core to keep your spine neutral (avoid arching or sagging your back).

• Slowly extend your right arm forward and your left leg straight back, forming a long line.

• Hold for 2–3 seconds, then return to the starting position.

• Repeat on the opposite side.

• Perform 8–10 reps per side.

Dead Bug

This exercise activates your deep abdominal muscles while protecting your lower back.

How To Do It:

• Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees (shins parallel to the floor).

• Brace your core and press your lower back gently into the floor.

• Slowly lower your right arm and left leg toward the ground, keeping them straight but controlled.

• Stop just before your lower back lifts off the floor.

• Return to the starting position and switch sides.

• Perform 8–12 reps per side.

Strengthen Your Glutes

Weak glutes often force the lower back to pick up the slack during daily movement. 

Over time, this compensation can lead to pain and poor posture. Strengthening the glutes helps balance the workload between your hips and lower back.

When your glutes are strong, your hips move more freely, and your pelvis stays in a healthier position. 

This reduces strain on the spine and helps prevent the pelvis from tilting forward which is a common contributor to lower back discomfort.

Try adding glute exercises that don't hurt your lower back into your workout routine. 

Glute Bridge

A beginner-friendly move that activates the glutes while also engaging the core.

How To Do It:

• Lie on your back with knees bent and feet flat on the floor, hip-width apart.

• Place your arms at your sides, palms down.

• Press through your heels as you lift your hips toward the ceiling.

• Squeeze your glutes at the top so your body forms a straight line from shoulders to knees.

• Hold for 2–3 seconds, then slowly lower your hips back down.

Hip Thrust

A progression from the bridge that allows a greater range of motion and stronger glute activation.

How To Do It:

• Sit on the floor with your upper back against the edge of a sturdy bench or couch.

• Bend your knees and plant your feet flat on the floor, hip-width apart.

• Rest your arms on the bench for balance.

• Drive through your heels to lift your hips up until your thighs are parallel to the floor.

• Squeeze your glutes hard at the top, keeping your chin tucked slightly.

• Lower your hips slowly and repeat for 8–12 reps.

Resistance Band Side Walks

This exercise targets the glute medius, which is a muscle crucial for hip stability and spinal alignment.

How To Do It:

• Place a resistance band just above your knees or around your ankles.

• Stand with feet hip-width apart, knees slightly bent, and core engaged.

• Take a controlled step to the side, keeping constant tension on the band.

• Bring your trailing foot in without letting the band slack.

• Continue stepping sideways for 8–10 steps, then switch directions.

Try Low-Impact Cardio 

High-impact activities like running or jumping can strain the spine and aggravate pain. 

On the opposite end of the spectrum, low-impact cardio provides a safer alternative while helping you to reduce disability resulting from constant lower back pain and supporting overall fitness.

Walking

Walking is one of the simplest and most accessible forms of exercise. It encourages gentle spinal movement, improves blood flow, and helps reduce stiffness.

How To Do It:

• Aim for a brisk but comfortable pace.

• Keep your posture upright — shoulders relaxed, head tall, and core gently engaged.

• Start with 10–15 minutes daily, gradually working up to 30 minutes or more.

• If long walks are uncomfortable, try multiple short walks spread throughout the day.

Swimming & Water Aerobics

Water exercise is a favorite for people with back pain because the buoyancy supports body weight and decompresses the spine. 

Swimming strengthens the entire body while protecting joints.

How To Do It:

• Choose strokes that don’t overly arch your back — freestyle or backstroke are usually safest.

• Water aerobics classes can provide a guided, low-impact workout using the natural resistance of water.

• Start with 15–20 minutes and build up as your endurance improves.

• Avoid strokes that require a strong twisting motion (like butterfly or aggressive breaststroke kicks) if they irritate your back.

Stationary Cycling

Cycling provides cardiovascular benefits while keeping your spine relatively stable. It’s also adjustable, allowing you to control resistance and intensity.

How To Do It:

• Adjust the seat so your knees are slightly bent at the bottom of the pedal stroke.

• Keep your back straight and avoid hunching forward.

• Start with low resistance for 10–15 minutes, then gradually increase duration and difficulty.

• If upright bikes feel uncomfortable, a recumbent bike (with a supportive backrest) can be even gentler on the lower back.

Elliptical Training

The elliptical provides a smooth, gliding motion that mimics walking or running — without the impact. It works both upper and lower body muscles, making it an efficient full-body option.

How To Do It:

• Step onto the machine and maintain a tall posture, with shoulders back and core engaged.

• Use the handles for an upper-body workout or rest your hands lightly for balance.

• Start at a low resistance level and moderate pace for 10–20 minutes.

• Focus on steady, controlled strides rather than speed — smooth movement is key to protecting your back.

Master Form and Movement

If you want to protect your back during workouts, you’ll need proper technique too. 

A neutral spine alignment reduces stress on your discs and joints because it distributes forces more evenly. 

So, when lifting weights or performing bodyweight movements, focus on hip-hinge patterns: this means bending at the hips rather than the waist, allowing your glutes and hamstrings to do the heavy lifting. 

Avoid rounding or arching your lower back, especially under load during exercises such as deadlifts. 

Ease Lower Back Stiffness by Stretching

Tight muscles, especially in the hips, hamstrings, and lower back, can increase pressure on the spine and worsen pain. 

To combat those effects, include daily stretching and mobility exercises that lengthen your muscles and improve flexibility, making movement more comfortable.

Daily stretches to decompress your spine might include:

Knee-to-Chest Stretch

This gentle move lengthens the lower back muscles and helps relieve pressure in the spine.

How To Do It:

• Lie flat on your back with your legs extended.

• Slowly pull one knee toward your chest, keeping the other leg straight on the floor.

• Hold the stretch for 20–30 seconds, breathing deeply.

• Switch sides and repeat.

• For extra relief, you can hug both knees toward your chest at the same time — just avoid pulling too hard if it increases discomfort.

Cat-Cow Stretch

A yoga classic, this stretch improves spinal mobility and relieves stiffness.

How To Do It:

• Start on your hands and knees with wrists under shoulders and knees under hips.

• Inhale as you arch your back, lifting your head and tailbone toward the ceiling (Cow).

• Exhale as you round your spine, tucking your chin and pelvis under (Cat).

• Flow slowly between the two positions for 5–10 breaths.

• Move gently and focus on smooth transitions — the goal is mobility, not speed.

Child’s Pose

This restorative pose stretches the spine, hips, and shoulders while calming the nervous system.

How To Do It:

• Kneel on the floor with your big toes touching and knees spread apart.

• Sit your hips back toward your heels.

• Extend your arms forward on the ground, resting your forehead on the mat.

• Hold for 30–60 seconds, breathing deeply into your lower back.

• If your hips feel tight, place a pillow or cushion between your thighs and calves for support.

Seated Hamstring Stretch

Tight hamstrings pull on the pelvis and increase strain on the lower back — loosening them helps ease that pressure.

How To Do It:

• Sit on the floor with one leg extended straight and the other bent, foot resting against the inner thigh.

• Keep your back straight as you hinge forward from the hips toward the extended leg.

• Reach for your ankle, shin, or toes — wherever your flexibility allows.

• Hold the stretch for 20–30 seconds, then switch sides.

Yoga poses for a tight lower back can also be very helpful when you include them routinely in your practice.

Pay Attention To Your Posture 

Living in the digital age often means long hours sitting at a desk or looking at screens. 

Forward head posture and rounded shoulders disturb the neutral alignment of your spine, which can result in pain over time. 

Posture awareness is about training your body to maintain healthy alignment during daily activities and workouts. Focus on:

• keeping your ears over your shoulders and your shoulders over your hips.

• engaging your core gently throughout the day.

• taking regular breaks to stand, stretch, and walk around, especially if you have a desk job.

Workouts and Activities to Avoid for Lower Back Relief

Certain movements are more likely to aggravate lower back pain, especially if performed with poor form or without proper progression.

If you’ve included any of the following activities before, consider skipping or modifying them.

• Heavy deadlifts or squats: these exercises require advanced technique. Without proper form, they can put too much pressure on your lower back. 

• High-impact activities: running on hard surfaces and jumping exercises can jar the spine and make pain worse. 

• Spinal flexion under load: sit-ups, toe touches, and loaded forward bends increase pressure on the discs.

• Overhead pressing: lifting weights overhead without appropriate shoulder mobility can put a strain on your lower back. 

• Twisting under load: sports like golf or tennis involve rotation, which can twist the lower back painfully if you are not properly warmed up.

• Exercising during acute pain flare-ups: if your pain spikes, take a break and consult a healthcare provider before going back to your regular workout routine. 

Listening to your body is essential. If a movement increases your pain or feels unsafe, modify it or skip it until you feel stronger.

Movement Is One of the Best Ways to Ease Lower Back Pain

Lower back pain doesn’t have to put your fitness goals on hold. 

Focusing on core and glute strength, choosing low-impact cardio, practicing good form, stretching regularly, and maintaining healthy posture can all help ease discomfort and protect your back for the long term. 

Simple strategies and seeking professional advice when needed make a real difference. 

Staying active is one of the most effective ways to prevent back issues. Lower back pain can be managed through an appropriate and consistent workout routine. 

Lower Back Pain Workouts: FAQs

Dealing with lower back pain often leaves people with more questions than answers: 

Should I rest or move? Which exercises are safe? How do I know if I’m making things worse? 

In this section, we’ll tackle some of the most frequently asked questions about exercising with lower back pain. 

1. What Are the Best At-Home Exercises for Lower Back Pain?

You don’t need a gym to strengthen your back. Some of the most effective moves can be done right at home with little to no equipment.

Strengthening exercises: Planks, bird dogs, dead bugs, and glute bridges all train the core and glutes, which are key for supporting your spine and reducing strain on the lower back.

Mobility and flexibility: Stretches like knee-to-chest, cat-cow, child’s pose, and hamstring stretches help relieve stiffness, increase circulation, and keep the spine moving comfortably.

Progression: Start slow with bodyweight movements, focusing on good form. As you get stronger, you can add resistance bands or light weights for extra challenge.

Aim for 10–15 minutes, 3–4 times per week. Consistency matters more than intensity when it comes to back-friendly workouts.

2. Why Does My Lower Back Hurt All the Time?

Chronic or frequent lower back pain is often the result of multiple overlapping factors rather than one single cause.

Muscle weakness: Weak core and glutes force the spine to do more work than it should.

Posture problems: Slouching at a desk or standing with poor alignment places constant stress on spinal tissues.

Sedentary lifestyle: Prolonged sitting tightens the hips and hamstrings, which can tilt the pelvis and irritate the back.

Underlying conditions: Issues such as herniated discs, arthritis, or spinal stenosis may cause persistent discomfort.

Lifestyle factors: Stress, poor sleep, and even carrying extra weight can all amplify back pain.

If pain is ongoing, it’s important to look not just at exercise, but also at daily habits such as how you sit, sleep, move, and manage stress all play a role.

3. How Do You Treat Chronic Lower Back Pain?

The best approach combines movement, lifestyle changes, and professional support when needed.

Exercise & stretching: Core strengthening, glute activation, and gentle mobility work help stabilize the spine and relieve pressure.

Low-impact cardio: Walking, swimming, cycling, or using the elliptical improves circulation and reduces stiffness without jarring the spine.

Daily posture check-ins: Simple adjustments — like sitting tall, keeping feet flat on the floor, and taking movement breaks — can reduce strain throughout the day.

Professional care: A physical therapist can create a personalized program and correct faulty movement patterns. In cases where pain doesn’t improve, a doctor may recommend imaging tests or other interventions to rule out serious conditions.