Low Back Pain Exercises: 3 Strength Moves to Stabilize and Protect Your Spine
Is your low back feeling neglected—not getting enough love, support, or strength to hold up through workouts or even daily life?
If you’re stuck in a cycle where your back flares up every time you finally start feeling better and get back to the gym, we see you.
It’s easy to feel like giving up when your back keeps betraying you, but don’t stop now. You might just be missing a few key core stability exercises that strengthen and protect your spine the right way.
Here are our top three simple strength moves to show your low back some love and help prevent repeat injuries.
1. Goblet Kettlebell Squats
How to do it:
Grab a kettlebell and hold it close to your chest like a goblet (elbows down, tight to the body).
Stand with feet shoulder-width apart.
Lower into a squat, keeping your chest upright and core tight.
Press through your heels to return to standing. Repeat 10–12 times.
Why it works:
This movement builds strength in your glutes, hips, and quads—key players in protecting your low back. Holding the kettlebell in front trains posture and core stability while keeping the spine aligned. Expect a deep burn in your legs and core—not your back!
2. Standing Kettlebell March
How to do it:
Hold a kettlebell in one hand down by your side.
Stand tall and begin slowly marching in place, lifting one knee to hip level at a time.
Keep your core tight and avoid leaning.
March 10–15 steps per side, then switch hands and repeat.
Why it works:
This deceptively simple move activates your core and stabilizer muscles—essential for spinal support. It teaches your body how to stay balanced and strong through single-sided loads, just like real life.
3. Dead Bugs with Weight
How to do it:
Lie on your back with arms extended, holding a light dumbbell or medicine ball above your chest.
Bring your knees up to a 90-degree tabletop position.
Slowly lower your right arm and left leg toward the floor while keeping your back flat.
Return to start, then alternate sides. Repeat for 10–12 reps each side.
Why it works:
Dead bugs train your core to control movement—not just flex. This control creates a stable spine and reduces strain on your low back. Strengthening your core directly strengthens your lower back.
Add these low back pain exercises to your weekly workout routine for the next 3–4 weeks and you’ll notice real improvements in strength, stability, and your ability to avoid flare-ups.
If you’re looking for more guidance or a personalized plan, we’d love to help with a one-on-one assessment. We’ll uncover the root cause of your back pain and help you bulletproof your body for long-term strength and function.
Click below to book your appointment today—let’s get you moving better and living pain-free.
