Ditch the Discomfort: Gentle Core Exercises for Low Back Relief

If you suffer from chronic low back pain, it's important to stay active with exercises that can help stabilize and strengthen the muscles supporting your spine. However, many traditional exercises can put too much strain on the lower back. The following gentle, low-impact exercises can help improve your core stability without further injuring or irritating your low back.

When to Use Gentle Low Back Exercises

For Recent Low Back Injury or Flare-Up

If you've recently suffered a low back injury or are experiencing an acute flare-up of low back pain, your doctor or physical therapist may prescribe gentle, low-impact exercises. These help promote blood flow and nutrients to the area while avoiding movements that could further aggravate the injury. Gentle exercises can assist in relieving pain and beginning the healing process.

For Chronic Low Back Pain

Those with chronic low back pain often benefit from a regular routine of gentle, low-impact exercises. More vigorous exercise may be too painful, but these low-intensity moves can stretch and strengthen the core muscles that support the low back without causing further discomfort.

After Surgery or Extended Immobility  

Patients recovering from low back surgery or an extended period of immobility need to ease back into exercise gently. Low back exercises that don't dramatically stress the area can help regain flexibility and strength without risking re-injury.

For Older Adults  

As we age, our spines become less flexible and more prone to injury. Gentle low back exercises are a safe way for older adults to maintain spinal mobility and core strength to support the lower back.

No matter the situation, gentle low back exercises are typically recommended during the acute phase right after an injury or flare-up. They can help increase blood flow and start rebuilding strength and flexibility. As healing occurs, more vigorous exercises may eventually be added. But gentle options are a good starting point for most dealing with low back issues.​​​​​​​​​​​​​​​​

Gentle Low Back Exercise Routine

Pelvic Tilts

Lie on your back with your knees bent and feet flat on the floor. Gently tilt your pelvis towards your heels, flattening your low back into the floor. Hold for 5 seconds, then release. Repeat 10-15 times. 

Modified: If lying down is difficult, do this exercise seated upright in a chair.

Bridges  

Lying on your back with knees bent, lift your hips up to create a straight line from knees to shoulders. Hold for 2-3 seconds, focusing on squeezing your gluteal muscles and abdominals. Slowly lower back down and repeat 10-15 times.

Modified: Only raise your hips a few inches off the floor.

Bird Dogs

Start on your hands and knees. Reach one arm forward while extending the opposite leg straight back - ensuring your low back doesn't arch. Hold for 2 seconds, switch sides, and repeat 10 times per side.  

Modified: Only extend your arm or leg a few inches instead of fully extending.

Clamshells

Lie on your side with your knees bent and feet together. Keeping feet anchored, raise your top knee up while squeezing your gluteal muscles together. Slowly lower down and repeat 15-20 times per side.

Modified: Only raise your knee a few inches instead of fully abducting your hip.

Low Back Pain Exercise Starter Pack

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Extra thick yoga mat - the extra thickness can provide additional comfort and support when starting low back rehab with pain.

exercise band loops - improve the exercise outcomes for exercises like bridges, squats, and clamshells by using resistance bands

For any new exercise routine, remember to start slowly and listen to your body. If any exercise causes pain, stop immediately. Begin with the modified versions and gradually increase range of motion as your core strength improves over time. Be patient, stay consistent, and your lower back will thank you.​​​​​​​​​​​​