Lower back pain is one of the most common reasons people stop exercising — and, ironically, sitting still usually makes it worse. The good news: for most everyday, non-acute back pain, gentle and consistent movement is one of the most effective things you can do.
Below are five exercises we use with clients at KB Fitness to calm an irritated lower back and rebuild the strength that protects it. They need no equipment and take about ten minutes.
A quick note: this is general education, not medical advice. If your pain is severe, came from an injury, or travels down your leg with numbness or tingling, see a doctor or physical therapist before starting any exercise program.
1. Cat–Cow
This gently mobilizes the spine and is a great way to start.
- Begin on your hands and knees, wrists under shoulders, knees under hips.
- Slowly drop your belly and lift your gaze (cow), then round your back toward the ceiling and tuck your chin (cat).
- Move with your breath. Do 8–10 slow rounds.
2. Glute Bridge
Weak glutes force the lower back to do work it isn’t built for. Bridges wake them up.
- Lie on your back, knees bent, feet flat and hip-width apart.
- Press through your heels and lift your hips until your body forms a straight line from knees to shoulders.
- Squeeze your glutes at the top, then lower slowly. 2 sets of 10–12.
3. Bird Dog
This builds the deep core stability that keeps your spine steady when you move.
- From hands and knees, reach your right arm forward and left leg back at the same time.
- Keep your hips level and your core braced — no sagging or twisting.
- Hold 2–3 seconds, return, and switch sides. 8 per side.
4. Child’s Pose
A simple decompression stretch for the lower back.
- From hands and knees, sit your hips back toward your heels and reach your arms forward.
- Breathe into your lower back and hold for 30–60 seconds.
5. Standing Hip Hinge
Most back tweaks happen when we bend to pick something up. Grooving a proper hinge protects you in daily life.
- Stand tall, soft knees, hands on your hips.
- Push your hips straight back as you lower your chest, keeping a flat back.
- Stand back up by squeezing your glutes. 2 sets of 10.
The mistakes that keep the pain coming back
Doing the exercises is only half of it. These are the habits we most often have to correct:
- Only stretching, never strengthening. Stretching feels good in the moment, but a back that hurts usually needs to get stronger, not just looser.
- Pushing through sharp pain. Mild discomfort is fine; sharp or radiating pain is a stop sign.
- Doing it once and quitting. Consistency beats intensity. Ten minutes most days will do far more than one heroic session a week.
- Ignoring how you sit, lift, and sleep. The other 23 hours of your day matter more than the workout.
When to get a coach involved
If your back pain keeps interrupting your life — or you’re nervous about doing exercises “wrong” and making it worse — working one-on-one with a trainer who understands training around pain is the fastest way to progress safely.
At KB Fitness in Westminster, our lead trainer Kurtis holds an M.S. in Kinesiology and is a Certified Strength & Conditioning Specialist — he literally wrote a book on fixing back pain. Every program is built around your body and your history, in a private studio with no crowds.
Your first session is free. Come move with us once and see how different it feels to train with a professional in your corner.