Low Back Love: Simple Strength Moves to Add In
Is your low back feeling neglected? Not getting enough love, support, or strength to hold up through your workouts or even just daily life?
If you’re caught in a frustrating cycle where your back flares up every time you finally start feeling better and getting back to the gym… we see you.
We know how easy it is to just give up when your back keeps betraying you, but we’re here to say: don’t stop now. You might just be missing a few key movements that strengthen and stabilize your spine the right way.
Here are our Top 3 Simple Strength Moves to show your low back some love and prevent those 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 helps train posture and core stability while keeping the spine aligned. Expect to feel 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 lights up your core and stabilizer muscles, which are essential for spinal support. It teaches your body how to stay balanced and strong through single-sided loads - just like life!
3. Dead Bugs with Weight
How to do it:
Lie on your back with your 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 teach your core to control movement - not just flex. This control creates a stable spine, which reduces strain on your low back. Strengthening the core is strengthening the low back.
Add these moves into your weekly workout routine for the next 3 - 4 weeks and you’ll notice a real improvement in your 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 you with a one-on-one assessment. We’ll dive into 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 better.
