Lower back pain is a common problem affecting millions of people worldwide. Whether caused by prolonged sitting, poor posture, or a sedentary lifestyle, it can hinder your daily activities and overall quality of life. The good news? Incorporating targeted exercises into your routine can alleviate discomfort and strengthen your back, giving you long-term relief.
In this guide, we focus on the five must-do exercises for lower back pain. These movements will help you build core and back strength, improve posture, and reduce stiffness. Whether you’re crafting a gym lower back workout or trying exercises at home, these options are practical and effective.

Why Focus on Lower Back Exercises?
The lower back, or lumbar region, supports much of the body's weight and plays a crucial role in movement and stability. Weakness in this area can lead to pain, reduced mobility, and even injuries. Additionally, the quadratus lumborum (QL) muscle - a deep core muscle - is often overlooked in lower back care. Strengthening the QL and other supporting muscles is essential for spinal health and stability.
1. Bird-Dog Exercise
The Bird-Dog is a staple for strengthening the core and improving spinal stability. It’s a fantastic movement for anyone experiencing lower back pain and is ideal for beginners.
How to Do It:
Begin on your hands and knees in a tabletop position, with your wrists under your shoulders and knees under your hips.
Extend your right arm forward and your left leg backward simultaneously, keeping your back neutral and your hips level.
Hold for 3–5 seconds, then return to the starting position.
Switch sides and repeat for 10–12 repetitions per side.
Why It Works: This exercise strengthens the QL muscle, stabilises the lower back, and enhances balance. By targeting multiple muscle groups, it also helps prevent future injuries.
2. Deadlift (Modified for Back Health)
The Deadlift is a compound movement that works the entire posterior chain, including the lower back, glutes, and hamstrings. When performed with proper form, it can significantly reduce lower back pain over time.
How to Do It:
Stand with your feet shoulder-width apart and a barbell (or dumbbells) in front of you.
Hinge at your hips, keeping your back straight, and grip the barbell.
Engage your core and drive through your heels to lift the barbell, keeping it close to your body.
Lower the barbell back down with control.
Perform 8–10 repetitions.
Why It Works: Deadlifts strengthen the erector spinae muscles, which are vital for spinal support. They are a cornerstone of any lower back workout in the gym and help improve functional strength.
Note: Use light weights initially and focus on perfecting your form to avoid injury.
3. Superman Exercise
The Superman Exercise directly targets the lower back muscles, building endurance and strength. It’s a simple yet effective movement that requires no equipment.
How to Do It:
Lie face down on a mat with your arms extended in front of you and your legs straight.
Simultaneously lift your arms, chest, and legs off the ground, creating a slight arch in your back.
Hold the position for 3–5 seconds before lowering back down.
Perform 10–12 repetitions.
Why It Works: This exercise strengthens the QL muscle and the erector spinae, improving overall lumbar stability. It’s particularly useful for addressing fatigue in the lower back.
4. Glute Bridge
A strong core and glutes are essential for reducing strain on the lower back. The Glute Bridge is a beginner-friendly exercise that targets these areas effectively.
How to Do It:
Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.
Push through your heels to lift your hips toward the ceiling.
Squeeze your glutes at the top and ensure your back remains neutral.
Lower your hips back down slowly.
Perform 12–15 repetitions.
Why It Works: The Glute Bridge strengthens the glutes and hamstrings, reducing the workload on the lower back. It’s an excellent addition to a mid and lower back workout routine.
5. Seated Cable Row
The Seated Cable Row is a gym-based exercise that strengthens both the mid and lower back. It also promotes better posture, which is crucial for alleviating lower back pain.
How to Do It:
Sit at a cable row machine with your feet securely planted and your back straight.
Grab the handle with both hands and pull it toward your torso, squeezing your shoulder blades together.
Slowly return to the starting position, maintaining control throughout.
Perform 10–12 repetitions.
Why It Works: This movement targets the erector spinae and rhomboid muscles, improving posture and reducing tension in the lumbar region. It’s a staple in any gym lower back workout plan.

How to Strengthen the Quadratus Lumborum (QL) Muscle
The QL muscle is a deep core muscle located on either side of your lumbar spine. It plays a vital role in stabilising the lower back, assisting with side bending, and supporting your posture. Strengthening this muscle can help alleviate lower back pain and prevent future discomfort. Here are some exercises specifically targeting the QL:
1. Side Plank with Hip Lift
This dynamic variation of the side plank directly engages the QL muscle while also strengthening the obliques and core.
How to Do It:
Lie on your side with your legs stacked and your forearm directly under your shoulder.
Lift your hips off the ground to form a straight line from head to heels.
Lower your hips halfway down, then lift them back up.
Perform 10–12 repetitions on each side.
Why It Works: The hip lift component adds an extra challenge for the QL, building endurance and strength.
2. Suitcase Carry
The Suitcase Carry mimics everyday movements and strengthens the QL by requiring it to stabilize your torso during asymmetrical loading.
How to Do It:
Hold a heavy dumbbell or kettlebell in one hand.
Walk in a straight line for 20–30 steps, keeping your torso upright and avoiding leaning to the weighted side.
Switch hands and repeat.
Why It Works: This exercise trains the QL to resist lateral flexion, improving core stability and functional strength.
3. Side-Lying Leg Lift
This exercise isolates the QL and helps strengthen its lateral stabilising role.
How to Do It:
Lie on your side with your bottom arm extended under your head for support.
Keeping your top leg straight, lift it as high as possible without rotating your hips.
Lower it back down slowly.
Perform 12–15 repetitions on each side.
Why It Works: The movement targets the QL and hip abductors, enhancing side-to-side stability.
4. Quadruped Side Bend
This stretch-strengthen hybrid exercise activates the QL while improving mobility.
How to Do It:
Start in a hands-and-knees position (quadruped).
Lift your right hip and shoulder toward each other, creating a C-shape with your spine.
Return to the neutral position and repeat on the left side.
Perform 8–10 repetitions per side.
Why It Works: This controlled movement enhances QL engagement and reduces stiffness in the lower back.
Tips for a Safe and Effective Back Workout
Warm Up Properly:Â Begin each session with dynamic stretches to prepare your muscles and joints for movement.
Focus on Form:Â Proper form is crucial for preventing injuries, especially during weightlifting exercises like Deadlifts.
Start Light:Â Use bodyweight exercises or light resistance before progressing to heavier loads.
Incorporate Variety:Â Mix stretches, strength exercises, and endurance movements for a balanced approach.
Listen to Your Body:Â Stop immediately if you feel sharp pain and consult a healthcare professional if necessary.
Looking for more? Join our evidence based online coaching and fast track your fitness journey! 5 Must Do Exercises For Lower Back Pain: QL Muscle Strengthening. 5 Must Do Exercises For Lower Back Pain: QL Muscle Strengthening 5 Must Do Exercises For Lower Back Pain: QL Muscle Strengthening 5 Must Do Exercises For Lower Back Pain: QL Muscle Strengthening 5 Must Do Exercises For Lower Back Pain: QL Muscle Strengthening 5 Must Do Exercises For Lower Back Pain: QL Muscle Strengthening 5 Must Do Exercises For Lower Back Pain: QL Muscle Strengthening 5 Must Do Exercises For Lower Back Pain: QL Muscle Strengthening 5 Must Do Exercises For Lower Back Pain: QL Muscle Strengthening 5 Must Do Exercises For Lower Back Pain: QL Muscle Strengthening 5 Must Do Exercises For Lower Back Pain: QL Muscle Strengthening 5 Must Do Exercises For Lower Back Pain: QL Muscle Strengthening
Reach out today. h