The Best Exercises for Lower Back Pain
For most everyday lower back pain, gentle movement and strengthening beat lying in bed. Here are the exercises most commonly recommended to relieve and prevent it.
A quick safety note
This is general information, not a diagnosis — see our disclaimer. See a doctor for severe, worsening pain, pain after a fall, or any numbness, weakness or loss of bladder/bowel control. For typical mild-to-moderate aches, gentle movement is usually encouraged.
Commonly recommended exercises
- Cat-cow — gentle spinal mobility.
- Bird-dog and dead bug — core stability without loading the spine.
- Glute bridges — strengthen glutes that support the back.
- Child’s pose and gentle knee-to-chest for relief.
- Walking — simple, underrated, and helps most backs.
The bigger picture: strengthen your core and glutes, fix tight hips from sitting, and move regularly — a strong, mobile back is the best prevention.
Quick answers
What exercises help lower back pain?
Cat-cow, bird-dog, dead bug, glute bridges and walking are gentle, commonly recommended options. Strengthening the core and glutes helps prevention.
Should I rest or exercise with back pain?
For typical mild pain, gentle movement usually beats bed rest. Severe pain, numbness or weakness needs medical assessment first.
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