Lower Back Pain: 7 Exercises That Actually Help (London Guide)
A practical guide to exercises that strengthen the core and posterior chain to reduce lower back pain. Includes what to avoid and when to see a professional.
In short
For non-specific lower back pain, exercises that strengthen the core (dead bug, bird dog, plank), the posterior chain (glute bridge, hip thrust) and improve hip mobility (cat-cow, hip flexor stretch) are most effective. Avoid sit-ups, heavy twisting under load and any exercise that reproduces your pain. Always get medical clearance first.
Lower back pain affects around 80 percent of Londoners at some point in their lives. It is one of the most common reasons people seek personal training, and it is one of the areas where good coaching makes the biggest difference. This guide covers 7 exercises that genuinely help with non-specific lower back pain, plus what to avoid and when to see a professional.
Coach's note
Important: This guide is for non-specific lower back pain (the kind caused by weak muscles, poor posture and sedentary lifestyle). If you have severe pain, pain radiating down your leg, numbness, loss of bowel or bladder control, or pain after a fall or accident, see a doctor or physiotherapist before doing any exercise.
Why does your lower back hurt?
Most non-specific lower back pain comes from a combination of weak core muscles, weak glutes, tight hip flexors and too much sitting. The lower back is asked to do work that the glutes and core should be doing. It complains. The solution is to strengthen the muscles that should be supporting the spine and mobilise the joints that have stiffened up.
The 7 exercises
1. Dead bug
Lying on your back with arms extended towards the ceiling and knees bent at 90 degrees, you slowly lower one arm and the opposite leg towards the floor while keeping your lower back pressed flat. This is the single best core exercise for lower back pain because it trains anti-extension in a fully supported position. Aim for 3 sets of 8 to 10 reps per side.
2. Bird dog
On hands and knees, you extend one arm and the opposite leg while keeping your spine neutral. This trains anti-rotation, which is the core's ability to resist twisting forces. The bird dog is one of the most researched back exercises and has been shown to reduce back pain in multiple studies. 3 sets of 8 to 10 reps per side.
3. Glute bridge
Lying on your back with knees bent, you squeeze your glutes and lift your hips off the floor. This activates the glutes, which take load off the lower back. Weak glutes are one of the most common causes of lower back pain. 3 sets of 12 to 15 reps, focusing on a hard squeeze at the top.
4. Plank
A proper plank (forearms on the floor, body in a straight line, glutes squeezed, belly tight) trains the entire anterior core. The key is keeping your lower back neutral. If your hips sag, you are loading your back, not your core. Start with 20 to 30 second holds and build up. 3 sets.
5. Cat-cow
On hands and knees, you slowly alternate between arching your back up (cat) and letting it sink down (cow). This mobilises the spine and gently loads the fascia. It is one of the best movements to do first thing in the morning or after a long day at a desk. 2 sets of 10 slow reps.
6. Hip flexor stretch
Tight hip flexors from sitting pull on the lower back and create anterior pelvic tilt, which compresses the lower lumbar vertebrae. A kneeling hip flexor stretch (one knee down, the other foot forward, gently squeezing the glute of the back leg) is one of the most effective stretches for lower back pain. Hold 30 to 60 seconds per side.
7. Suitcase carry
Hold a dumbbell or kettlebell in one hand and walk. The asymmetrical load forces your core to work anti-lateral-flexion, which is the strength that keeps you upright when you stumble or pick up something heavy off the floor. Start light (8 to 12 kg) and walk 20 to 30 metres per side. 3 sets per side.
What to avoid if you have lower back pain
- Sit-ups and crunches: they flex the spine repeatedly under load and aggravate disc issues
- Heavy twisting under load: Russian twists, weighted rotational throws
- Round-backed deadlifts: any hinge movement done with a flexed spine
- Back extensions on a Roman chair with excessive range: hyperextension irritates the facet joints
- Any exercise that reproduces your pain: pain is a signal, not a challenge
How often should you do these exercises?
For most people, doing the 7 exercises 3 to 4 times per week produces meaningful improvement in 4 to 6 weeks. The dead bug, bird dog and glute bridge can be done daily as part of a 10-minute morning routine. The plank and carries are best done 3 times per week as part of a strength session.
When to see a professional
Exercise helps most non-specific lower back pain. But see a physiotherapist or doctor if:
- Pain is severe or getting worse
- Pain radiates down your leg past the knee
- You have numbness, tingling or weakness in your legs
- You have lost bowel or bladder control (emergency)
- Pain started after a fall, accident or lifting injury
- Pain has not improved after 6 weeks of consistent exercise
Coach's note
If you have lower back pain and want to start training safely, the Core and Abs program at Laurentiu PT is built around exactly these principles. Each session is scaled to your body and your pain presentation. Book a free taster session.
The bigger picture
Exercises alone will not fix your back if you spend 10 hours a day in a chair. The most important things you can do for lower back pain are: move more, sit less, strengthen your core and glutes, and improve your hip mobility. The 7 exercises above are the foundation. The rest is lifestyle.
Common questions
Can exercise make lower back pain worse?
Yes, if you do the wrong exercises or use poor form. Sit-ups, heavy twisting under load and any movement that reproduces your pain can make things worse. The right exercises (dead bug, bird dog, glute bridge, plank) almost always help non-specific lower back pain.
How long until exercise helps lower back pain?
Most people notice improvement within 2 to 4 weeks of consistent exercise. Significant improvement usually takes 6 to 12 weeks. If you have not improved after 6 weeks of consistent work, see a physiotherapist.
Should I rest with lower back pain?
Short rest (1 to 2 days) during an acute flare-up is fine. Prolonged rest makes back pain worse because it allows muscles to weaken further. Gentle movement and progressive strengthening are the most effective approaches for non-specific lower back pain.
Is walking good for lower back pain?
Yes, for most people. Walking gently loads the spine, activates the posterior chain and improves circulation. Start with short walks (10 to 15 minutes) and build up. If walking makes your pain worse, see a professional.
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