Exercises for Lower Back Pain: What Actually Helps

Disclaimer: This is general information, not medical advice. Consult a physiotherapist or doctor before starting any rehab programme.

You’re Not Alone

Lower back pain is the single most common reason people stop training. If you’re dealing with it right now, the good news is that in the vast majority of cases, the right exercises genuinely help. The tricky part is knowing which ones.

Let’s cut through the noise.

The Exercises That Actually Work

These are based on the work of Dr. Stuart McGill, one of the world’s leading spine biomechanics researchers. His “Big 3” stabilisation exercises are a great starting point for most people with non-specific lower back pain.

1. Bird Dog

Kneel on all fours. Extend your right arm and left leg simultaneously, keeping your spine neutral — no arching, no twisting. Hold for 6-8 seconds, return, and switch sides. Start with 3 sets of 6 per side. This trains anti-rotation and spinal stability without loading the spine.

2. Dead Bug

Lie on your back with arms pointing to the ceiling and knees bent at 90 degrees. Slowly lower your right arm overhead and left leg toward the floor, keeping your lower back pressed into the ground. Return and switch sides. 3 sets of 8 per side. If your back arches off the floor, you’ve gone too far.

3. Glute Bridge

Lie on your back, feet flat on the floor, knees bent. Drive through your heels to lift your hips, squeezing your glutes at the top. Hold for 2-3 seconds. 3 sets of 12. Weak glutes are one of the most common contributors to lower back pain — your back ends up doing work your glutes should be handling.

4. Cat-Cow

On all fours, slowly arch your back (cow) then round it (cat). Move gently through the full range. This is about getting things moving, not stretching hard. 2 sets of 10. Best done first thing in the morning when your spine is stiffest.

5. Side Plank (Modified)

McGill’s third “Big 3” exercise. Lie on your side, propped on your elbow, knees bent. Lift your hips off the floor and hold for 10-20 seconds. This builds the lateral stability that protects your spine during everyday movements.

What to Avoid

Heavy deadlifts and squats — not forever, but until you’re pain-free and have rebuilt your core stability
Sit-ups and crunches — they load the spine in flexion repeatedly, which is exactly what most back pain sufferers need to avoid
Anything that causes sharp pain — dull discomfort during rehab is normal, sharp or shooting pain is a warning sign

When to See a Professional

Don’t wait too long to get help. See a physiotherapist or doctor if:

Your pain has lasted more than 6 weeks without improvement
Pain radiates down your leg (this could indicate nerve involvement)
You experience numbness, tingling, or weakness in your legs
Pain is severe enough to wake you at night

These could indicate something that needs proper diagnosis, not just exercises.

Track Your Recovery

Back pain recovery isn’t linear — you’ll have good days and bad days. That’s where tracking helps. PT Tracker’s injury log lets you record what aggravates your pain and what helps, so you can spot patterns over time. And the AI coach can modify your training programme automatically, swapping out exercises that load your spine for safer alternatives while you recover.

The path back is usually simpler than you think: stay moving, strengthen the right muscles, and be patient with yourself.