Best Exercises to fix low back pain
Lower back pain affects millions of people every year. As a sports chiropractor, one of the most effective long-term solutions I recommend is targeted exercise therapy. Research consistently shows that structured exercise can significantly improve pain, function, and overall spine health.
A large evidence review concluded that exercise therapy is effective for chronic low back pain and often outperforms standard care or passive treatments. (Cochrane Review)
Below are the top evidence-based exercises I recommend—categorized and supported by current scientific literature.
1. Core Stabilization Exercises
Strengthening the deep core muscles (such as the transverse abdominis and multifidus) helps support the spine and reduce pain.
Evidence:
A systematic review found Grade B evidence that core stabilization exercises reduce pain and improve function in low back pain patients.
A randomized clinical trial showed that lumbar stabilization training improved core control and function compared to traditional strengthening.
Recommended Exercises:
Bird Dog
Dead Bug
Side Plank
These exercises teach your spine to stay stable during movement—critical for both athletes and everyday patients.
2. Mobility & Mind-Body Exercises (Yoga, Tai Chi, Pilates)
Mobility and mind-body practices help improve flexibility, movement control, and muscle balance around the spine.
Evidence:
A network meta-analysis of randomized trials found that yoga, tai chi, and Pilates reduce pain more effectively than standard rehab.
An umbrella review of 88 systematic reviews supports mind-body exercise as a safe and effective option for chronic low back pain.
Recommended Movements:
Cat-Cow
Child’s Pose
Gentle spinal twists
Beginner Tai Chi sequences
Pilates core control drills
These practices improve movement quality while reducing stiffness and stress on the lumbar spine.
3. Aerobic Exercise
Low-impact aerobic exercise improves blood flow, reduces inflammation, and enhances tissue healing.
Evidence:
Aerobic exercise has been repeatedly shown to reduce pain intensity and improve daily function in chronic low back pain.
Best Options:
Walking
Swimming
Cycling
Aim for 20–30 minutes at least 3 days of the week.
4. Functional Strength Training
Strengthening the hips, glutes, and back muscles reduces stress on the lumbar spine and prevents future flare-ups.
Recommended Exercises:
Glute Bridges
Bodyweight Squats
Hip Hinge Practice
Single-Leg Deadlift (when appropriate)
Functional strengthening reinforces the movement patterns you use in daily life, keeping your spine protected.
5. Movement Retraining & Postural Awareness
Sometimes pain comes from how we move—not just weak muscles. Improving lifting mechanics, sitting posture, and bending technique can significantly reduce symptoms.
Evidence:
Biomechanical research shows that different lifting techniques change how forces load into the lumbar spine. Training your body to hinge at the hips, brace the core, and maintain neutral spinal alignment reduces unnecessary strain.
Key Focus Areas:
Hip hinge training
Learning safe lifting mechanics
Ergonomic workstation adjustments
Short, frequent movement breaks
Programming Tips From a Sports Chiropractor
Start slow: Begin with low-intensity versions and build up weekly.
Stay consistent: Research shows exercise works best when maintained long-term.
Mix your exercises: Combine stabilization, mobility, strength, and aerobic training for best results.
Track progress: Monitor pain, mobility, and activity tolerance.
Get professional guidance: Proper form ensures maximum benefit and prevents irritation.