Lower back pain is one of the most common reasons people skip workouts or avoid physical activity altogether. But did you know that the right kind of exercise can actually relieve pain, improve flexibility, and help prevent future injuries? At NorTex Spine & Joint Institute, we help people in Fort Worth, Allen, Coppell, and Garland, TX safely return to movement and live pain-free. Let’s break down what exercises to do—and which ones to skip—when managing lower back pain.
Lower Back Pain Exercises: The Best Workouts for Relief and Recovery
Gentle, controlled movement is key. Avoid high-impact routines and focus on exercises that promote stability and flexibility. These movements help strengthen the muscles that support your spine and reduce stress on your lower back.
Top workouts to try:
- Pelvic tilts: Strengthen your core and stabilize your spine
- Bird-dog pose: Builds core and lower back endurance
- Bridge exercise: Targets glutes and hamstrings, easing back strain
- Partial crunches: Strengthen your abdomen without pulling your spine
- Wall sits: Help improve posture and support your lower back
Core Strengthening and Stretching for Back Pain: What You Need to Know
A strong core acts like a natural back brace. It helps take pressure off your lower spine, especially during daily tasks like bending, lifting, or sitting. Stretching also plays a big role in pain relief.
Stretching moves to try:
- Child’s pose: Gently elongates the spine
- Knee-to-chest stretch: Releases lower back tension
- Cat-cow stretch: Increases flexibility in your spine
- Hip flexor stretch: Opens tight muscles that pull on your back
Safe and Effective Lower Back Workouts Approved by Physical Therapists
Every body is different. What works for one person might not work for another. That’s why physical therapists recommend building a routine that targets your pain source, rather than using a one-size-fits-all program.
Tips for safety:
- Warm up before starting
- Use slow, controlled movements
- Stop if pain gets worse
- Listen to your body—rest when needed
Lower Back Pain? Avoid These Common Exercise Mistakes
Even good exercises can cause harm if done incorrectly. Some popular workouts can make back pain worse.
Avoid:
- Toe touches: Can strain lower spine and hamstrings
- Sit-ups: Often overwork hip flexors and pull on the spine
- Heavy lifting with poor form: Major injury risk
- Twisting motions like golf swings when in pain
The Ultimate Guide to Lower Back Pain Exercises That Actually Work
The best back-friendly workouts are simple and consistent. Think quality over quantity. A short daily routine can make a big difference.
Suggested routine:
- 5 minutes of light warm-up (walking, marching in place)
- 10 minutes of core strengthening
- 5 minutes of stretching
- Use a foam roller or back support brace after workouts if needed
You can also get a customized exercise plan for back pain by booking an evaluation with a physical therapist or spine specialist.
Stretching for Back Pain: Essential Moves to Loosen and Strengthen Your Spine
Stretching keeps your spine flexible and helps ease stiffness caused by sitting, standing, or sleeping in awkward positions.
Daily stretching tips:
- Hold each stretch for 20–30 seconds
- Breathe deeply and relax into the movement
- Never stretch to the point of pain
- Repeat each stretch 2–3 times per session
You can also download a stretching guide for back pain to keep handy at home.
Core Strengthening for Lower Back Pain: A Step-by-Step Routine
Ready to build your core safely? Start small and increase reps as you get stronger.
Basic core routine:
- Pelvic tilts: 2 sets of 10 reps
- Bridge: Hold for 10 seconds, 2 sets
- Bird-dog: 10 reps per side
- Modified side plank: 15–30 seconds per side
- Wall sit: Hold for 20 seconds, repeat twice
Join a core strengthening class online for guided support and community motivation.
What to Do (and Not Do) When Exercising with Lower Back Pain
Here’s a quick reference list of do’s and don’ts to help you avoid setbacks.
Do:
- Choose low-impact, controlled exercises
- Use supportive footwear and back-friendly mats
- Stay consistent with stretching and core work
Don’t:
- Push through sharp pain
- Skip rest days
- Assume more reps = better results
- Compare yourself to others in the gym
Physical Therapy-Recommended Lower Back Pain Exercises for Daily Relief
Our experts at NorTex Spine & Joint Institute recommend building movement into your daily life—even if it’s just a few minutes a day.
Easy daily exercises:
- Gentle morning stretches
- Mid-day wall sits or bridges
- Evening walk around the block
- Foam rolling before bed
If pain continues, schedule a back pain consultation to explore options like guided therapy, injections, or customized recovery plans.
Lower Back Pain and Exercise: How to Build a Back-Safe Fitness Routine
A safe fitness routine supports healing—not strain. Here’s how to create yours:
- Focus on core stability
- Add gentle cardio (like walking or swimming)
- Use back-friendly workout equipment (resistance bands, yoga balls)
- Avoid high-impact sports during flare-ups
- Incorporate recovery days
You can also order back-friendly workout equipment online or through your physical therapist.
“Exercise can be a powerful tool for back pain recovery—when it’s done correctly,” says Dr. Ghalambor, fellowship-trained interventional pain specialist at NorTex Spine & Joint Institute. “We help our patients develop routines that build strength without aggravating their symptoms. With the right plan, most people can regain control of their movement and quality of life.”
Need help getting started?
- Book physical therapy for back pain today
- Sign up for lower back pain rehab sessions near you
- Find lower back pain treatment near you in Fort Worth, Allen, Coppell, or Garland, TX
While NorTex Spine & Joint provides specialized care, many reputable clinics offer similar treatments. Always seek multiple opinions before deciding on treatment.
More Resources:
https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/7-common-low-back-pain-faq
https://www.webmd.com/back-pain/what-helps-with-lower-back-pain
