Low Back Strengthening Exercises
How to Strengthen the Muscles of Your Lower Back
Low back strengthening exercises are designed to improve the strength, endurance and control of the muscles that support your lower back and trunk. They may be used as part of rehabilitation for problems such as low back pain and, when appropriate, alongside care for sciatica. The exercises below use controlled movements to work on support and movement control through the lower back and surrounding areas — watch the video below for a demonstration.
If you’re in Townsville and want to understand what may be contributing to your low back pain, weakness or sciatica, our Low Back Pain Guide explains common causes, assessment and treatment options, or you can book an assessment or call us directly on 07 4779 3633.
Only perform these exercises when they’ve been recommended for you by your chiropractor, as part of your individual treatment and rehabilitation plan — not every strengthening exercise suits every lower back, and the right starting point depends on your specific assessment.
When Should I Do These Exercises?
Low back strengthening exercises may be introduced as your pain, movement and ability to tolerate activity allow. The exercises, resistance and repetitions can then be modified or progressed as your strength and control improve.
If any exercise causes significant pain, worsening symptoms, numbness, tingling, weakness or other unexpected symptoms, stop and seek advice before continuing.
Trunk arching
- Kneel on all fours
- Arch your back up and hold for 5 seconds
- Gently move through and lower your stomach towards the ground.
- Hold here for 5 seconds and repeat the whole motion 10 times.
Arm and Leg Raises
What This Exercise Helps With
This exercise builds strength and control in the abdominal and back muscles that support and stabilise the spine, while also challenging balance and coordination.
How to Perform This Exercise
- Start kneeling on all fours, knees hip-width apart and hands shoulder-width apart, keeping your spine relaxed and neutral (not arched up or down)
- Contract your abdominal and back muscles and lift one arm
- Hold for 10 seconds, then lower and repeat with the opposite arm, then each leg
- Once comfortable, progress to lifting one arm and the opposite leg together for added difficulty
How Often Should I Do It?
Repeat 10 times, working through each limb. This can be done up to twice a day.
Important Tips
- Keep your spine neutral throughout — avoid arching or rounding your back
- If lifting a leg is difficult to begin with, start by raising arms one at a time only
- Move slowly and with control rather than quickly
When to Stop
Stop and consult your chiropractor if any movement causes pain or discomfort, or if you lose your balance or control. This should feel like controlled effort, not strain.
Pelvic Tilt
What This Exercise Helps With
This exercise builds control and awareness of the abdominal muscles that support the low back, helping to improve core stability and movement control.
How to Perform This Exercise
- Lie on your back with both knees bent to 90 degrees and both feet flat on the floor
- Contract your abdominal muscles by drawing your stomach towards your spine
- Tilt your pelvis up without lifting your back or hips off the floor, using your abdominal muscles rather than your legs
- Hold for 10 seconds, then return to neutral
- Tilt your pelvis down, gently pushing into the floor, and hold for 10 seconds
How Often Should I Do It?
Repeat the whole motion 10 times. This can be done up to twice a day.
Important Tips
- Keep your back and hips on the floor throughout — the movement is small
- Use your abdominal muscles to drive the movement, not your legs
- Move slowly and with control
When to Stop
Stop and consult your chiropractor if any movement causes pain or discomfort. This should feel like controlled effort, not strain.
Diagonal Curl
What This Exercise Helps With
This exercise builds strength and control in the abdominal muscles, including the diagonal or “oblique” muscles, helping to improve core stability and support for the low back.
How to Perform This Exercise
- Lie on your back with both knees bent to 90 degrees and both feet flat on the floor
- Contract your abdominal muscles by drawing your stomach towards your spine
- Slowly sit up to 45 degrees
- Reach both arms toward one side, then the other
- Slowly lower back down, keeping your abdominal muscles tightened
- Rest for 10 seconds
How Often Should I Do It?
Repeat 10 times, building up to 3 sets as tolerated. This can be done up to twice a day.
Important Tips
- Move slowly and with control, especially when lowering back down
- Keep your abdominal muscles engaged throughout the movement
- Start with fewer repetitions and build up gradually
When to Stop
Stop and consult your chiropractor if any movement causes pain or discomfort. This should feel like controlled effort, not strain.
Still Struggling With Low Back Pain or Stiffness?
If low back pain, stiffness or restricted movement are continuing despite exercise, it may be time to have the problem properly assessed.
A professional examination can help identify whether joint restriction, muscle weakness, movement control or another factor may be contributing — and whether exercise, chiropractic care or referral for further assessment is the most appropriate next step.