Which Exercises Help With Lower Back Pain?

The best exercises for lower back pain are a combination of strengthening and stretching exercises targeting the abdominal, gluteal, and back muscles. Think of the pelvic tilt, the glute bridge, and the knees-to-chest stretch. Movement is in most cases better than rest, as long as you respect your body’s limits. In this article, we answer the most frequently asked questions about exercises for lower back pain, from which muscles to train to when it’s better to take a break.

Which muscles should you train for lower back pain?

With lower back pain, it is important to strengthen the so-called core: the abdominal muscles, the gluteal muscles, and the deep spinal stabilizers. These muscle groups work together to support the spine and reduce overload on the lower back. A weak core is one of the most common causes of persistent lower back complaints.

Many people think that exercising with back pain makes the complaints worse, but the opposite is often true. Weak and unused muscles can actually stabilize the spine less effectively, increasing pressure on the intervertebral discs and joints. Targeted strength training helps distribute this pressure and better protect the back during daily movements.

• Abdominal muscles (transversus abdominis): The deep abdominal muscle acts as a natural corset around the spine.
• Gluteal muscles (gluteus maximus and medius): Strong glutes relieve the lower back when lifting, walking, and standing.
• Back extensors (erector spinae): These muscles along the spine ensure good posture and upright trunk position.
• Hip flexors (iliopsoas): An overly tight hip flexor increases the curve in the lower back. Both stretching and strengthening are relevant here.

Which exercises worsen lower back pain?

Certain exercises can worsen lower back pain, especially if they put a lot of pressure on the intervertebral discs or place the spine in an unfavorable position. Sit-ups with straight legs, deep forward bends with a rounded back, and heavy deadlifts without proper technique are well-known causes of additional complaints.

It is not always about the exercise itself, but also about execution. A squat can be perfectly fine for the lower back if you have mastered the technique, but the same movement with a hollow or rounded back significantly increases the risk of injury. Below are exercises and movements that are better avoided or modified:

• Sit-ups and crunches with straight legs: Put a lot of pressure on the lumbar spine and excessively activate the hip flexors.
• Forward bending with a rounded back: Increases pressure on the intervertebral discs, especially when lifting weights.
• High-impact activities: Running on hard surfaces or jumping can worsen complaints during acute back pain.
• Twisting movements under load: Rotation of the trunk combined with weight increases the risk of damage to the vertebral discs.

How do stretching exercises help with lower back pain?

Stretching exercises for lower back pain help by relaxing tense muscles, increasing the mobility of the spine, and reducing pressure on joints and nerves. Regular stretching improves blood flow to the surrounding tissues, which supports the recovery process.

Tight hamstrings, hip flexors, and piriformis muscles are often contributing factors in lower back complaints. When these muscles lack flexibility, the lower back compensates with every movement, leading to overload. Targeted stretching exercises address this pattern.

Effective stretching exercises for the lower back include:

• Knees to chest: Lie on your back, gently pull both knees toward your chest, and hold for 20 to 30 seconds. Directly relaxes the lumbar muscles.
• Piriformis stretch (figure-4): Cross one ankle over the knee of the other leg and pull the knees toward the chest. Relieves tension in the glute and hip.
• Lying hamstring stretch: Lift one leg straight up and hold it. Reduces pulling on the pelvis.
• Child’s pose (yoga): Sit on your heels and extend your arms out in front of you on the floor. Creates space throughout the entire lumbar spine.

What are the best strengthening exercises for the lower back?

The best strengthening exercises for the lower back are the glute bridge, the pelvic tilt, the bird-dog, and the plank. These exercises activate the core and gluteal muscles without excessive load on the spine and are suitable for people in various stages of recovery.

Glute bridge

Lie on your back with bent knees and feet flat on the floor. Push your hips upward until your body forms a straight line from shoulders to knees. Hold for two seconds and slowly lower down. This exercise strengthens the gluteal muscles and the lumbar stabilizers simultaneously.

Bird-dog

Start on hands and knees. Simultaneously extend your right arm and left leg horizontally, keeping the back straight and the core engaged. Switch sides. The bird-dog trains the coordination between the back extensors and the abdominal muscles, which is essential for a stable spine.

Plank

Support yourself on your forearms and toes, keep the body in a straight line, and consciously engage the abdominal muscles. Start with 20 seconds and gradually build up. The plank strengthens the entire core without movement in the spine, making it particularly suitable for lower back complaints.

Pelvic tilt

Lie on your back with bent knees. Actively press the lower back toward the floor by engaging the abdominal muscles, hold for five seconds, and relax. This is one of the safest exercises to improve awareness of lumbar position and activate the deep stabilizers.

When should you stop exercising with lower back pain?

Stop exercising with lower back pain if you experience radiating pain into a leg, if the pain increases during or after the exercise, or if you feel tingling, numbness, or loss of strength in the legs. These can be signs of nerve irritation or a herniated disc that requires professional attention.

Mild muscle soreness after exercising is normal and typically disappears within a day. However, this differs greatly from sharp, stabbing, or radiating pain. Keep a close eye on the following signs:

• Pain that radiates into the leg, knee, or foot (possible nerve irritation)
• Pain that increases the longer you exercise
• Numbness or tingling in the legs or feet
• Loss of strength in a leg or foot
• Problems with bladder or bowel control (this requires immediate medical attention)

When in doubt, it is always wise to consult a professional before continuing to train.

How do you prevent lower back pain from returning?

You prevent lower back pain through a combination of regular movement, a strong core, good posture, and attention to lifestyle factors such as sleep and stress management. Structural prevention works better than only reacting to complaints when they occur.

Recurring lower back pain often has an underlying cause that has not been fully addressed. Think of reduced mobility in the spine, a muscle imbalance, or a postural pattern that repeatedly overloads the back. Prevention therefore requires an approach that goes beyond exercises alone:

• Stay active daily: Walking, swimming, or cycling keeps the spine supple and maintains good blood flow.
• Continuously strengthen your core: Make the previously mentioned exercises a fixed routine, even when the pain is gone.
• Pay attention to your posture: Ensure an ergonomic workspace and avoid sitting in the same position for long periods without moving.
• Sleep on a good mattress: A supportive mattress and good sleeping position reduce nighttime load on the lower back.
• Manage stress: Chronic stress increases muscle tension in the back and can maintain or worsen complaints.

How we help with lower back pain

Exercises are a valuable step, but with persistent or recurring lower back pain it is important to also address the underlying cause. At Ruggensteun, we focus on exactly that: not just relieving symptoms, but structurally bringing the spine and nervous system into balance.

What we offer for people with lower back complaints:

• Chiropractic treatments focused on restoring mobility and alignment of the spine
• Y-Strap treatment for spinal decompression, one of the few practices in the Netherlands certified for this technique
• Dry needling for muscle tension and trigger points in the lower back
• Personal treatment plan tailored to your complaints, lifestyle, and goals
• No referral from a general practitioner needed and quick availability for acute complaints

Would you like to know what we can do for you? make an appointment or contact us at our practice in Eindhoven or Valkenswaard. We are happy to help you on your way to a strong and pain-free back.