5 Exercises for Low Back Pain

Low Back Pain is extremely common and chances are, you will be impacted by it at some point. Fortunately, there is much you can do to prevent low back pain, and treat it when it happens.

Doing specific strength and mobility exercises to improve posture, and strengthen the muscles surrounding the spine can help alleviate and prevent lower back pain.

Here are 5 exercises to prevent lower back pain and to strengthen your back and core. Remember these are generalizations and you may require different exercises for your body. If you are unsure if these are right for you, consult your coach.

Bird Dog
Place wrists directly under shoulders and knees directly below the hips. Extend the opposite arm and leg while keeping your core activated, preventing lower back arch. Complete 10 repetitions per side.

While lying on your back, bend your knees so that your heels are under your knees. Lift hips off ground, pinching the glutes to ensure full range of motion. Do 12-15 repetitions.

Cat Cow
In a Bird Dog position, imagine you have a rope going through your belly button straight to your low back and someone is pulling the rope toward the ground then toward the sky. Take 2-3 deep breaths at the end of your range of motion.

Piriformis Stretch
In a seated position place one heel on the opposite leg and slightly hinge forward. Hold for 20-30 seconds per leg taking nice deep breaths.

Child’s Pose
Place hands below shoulders and knees under hips. Bring hips toward the heels as far as your range of motion allows. You could also bring your hand to one side of your body for a deeper stretch. Hold for 20-30 seconds taking nice deep breaths.


Regular exercises to strengthen the core, improve posture and increase mobility around your joints can prevent injury and lower back pain. Also, become mindful of your posture and how you move throughout your day. For example, if you sit for long periods, that could increase the likelihood of you experiencing back pain.

Get help: We are always here to help at Ascend Fitness + Lifestyle. Many of our current clients come to us because they experience lower back pain. We can create an individualized and comprehensive plan to strengthen your body and reduce your aches and pains so you can do the things you want to in life!

If you want to learn more about how we can help you improve your low back pain, let’s chat. Give us a call at 604-392-0892 or click get started at www.ascendfitnesslifestyle.com

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