Three of our favorite exercises for low back pain are planks, dead bugs, and glute bridges. While these may not completely eliminate your back pain, they typically provide relief. In addition, they will help strengthen muscles that we typically find are weak and under active in patients with back pain. Check out the form tips below!

Plank Exercise for Low Back Pain

We generally recommend 2 to 3 rounds of 6 to 10 repetitions, with a 5-10 second hold for each rep. Our top three key tips for properly performing this exercise are the following:

1. Back flat from hips to head
2. Squeeze your glutes
3. Push your chest away from the ground

Glute Bridge Exercise for Low Back Pain

We generally recommend 2 to 3 sets of 8 to 10 reps. Our top three key tips for properly performing this exercise are the following:

1. Low back flat to the floor
2. Squeeze your glutes
3. Push through your heels to lift your hips up

Dead Bug Exercise for Low Back Pain

We generally recommend 2 to 3 sets of 6 to 10 total reps. Our top three key tips for properly performing this exercise are the following:

1. Low back flat to the floor
2. Hips and knees held at 90 degrees
3. Extend opposite arm and leg towards the floor, maintaining a neutral trunk position and low back flat to the floor

 

Check out the video below of Coach Tyler demonstrating these three exercises for low back pain!

 

Our YouTube channel also contains both easier and more difficult versions of these exercises. If your back pain becomes worse during any of these exercises, stop performing that one. We recommend seeing a sports chiropractor or physical therapist prior to beginning any exercise routine to help treat low back pain.