Back pain is one of the most common causes of pain worldwide. Two primary culprits can be a weak core and underworked stabilising muscles that can contribute to stiffness, discomfort, and recurring pain in the lower back. Fortunately, our physios know that some basic at-home back-strengthening exercises can provide support to the spine, improve posture, and reduce pain over time. Our team of physiotherapists have chosen 8 effective exercises—complete with step-by-step guides and explanations—to help strengthen your back and core. They should be used in conjunction with other back pain exercises that are more focused on mobility and flexibility for complete recovery. Be sure to consult a physiotherapist or GP before undertaking any new exercise regime. 

1. Glute Bridge

Glute Bridge
Glute Bridge 2

Steps to Perform:

  1. Lie on your back with knees bent, feet flat on the floor and hip-width apart. Arms rest by your sides.
  2. Brace your abdominal muscles by gently pulling your belly button toward your spine.
  3. Push through your heels to raise your hips toward the ceiling. Keep your shoulders and upper back on the floor.
  4. At the top of the movement, form a straight line from your shoulders to your knees. Focus on squeezing your glutes.
  5. Slowly lower your hips back to the starting position.
  6. Aim for 10–12 repetitions, completing 2–3 sets.

Muscles Worked: Gluteus maximus, hamstrings, lower back, core (abdominals).

How it Helps:

  • Activates the gluteal muscles, which play a key role in supporting the lower back and maintaining proper pelvic alignment.
  • Strengthening the glutes can help reduce strain on the lumbar spine and improve posture.

2. Bird Dog

Bird Dog
Bird Dog 2

Steps to Perform:

  1. To perform the bird dog exercise, begin on all fours (hands and knees), with hands directly under shoulders and knees under hips.
  2. Keep your back flat and your abdominals pulled in.
  3. Lift and extend your right arm straight out in front of you while simultaneously extending your left leg behind you. Keep your gaze on the floor to maintain a neutral neck.
  4. Pause for a few seconds, ensuring your lower back does not arch. Your body should form a straight line from your fingertips to your toes.
  5. Slowly return your hand and knee to the floor.
  6. Repeat with the left arm and right leg.
  7. Perform 8–10 reps per side, 2–3 sets.

Muscles Worked: Erector spinae (the muscles running along the spine), glutes, shoulders, and core.

How it Helps:

  • Improves stability and balance in the spine, hips, and shoulders.
  • Encourages proper spinal alignment and develops coordination between upper and lower body.

3. Plank

Plank

Steps to Perform:

  1. Get into a push-up position, with hands directly under shoulders and feet hip-width apart. You can also do a forearm plank by placing forearms on the ground, elbows under shoulders.
  2. Maintain a straight line from head to heels (or head to knees if you need to modify with knees on the ground).
  3. Tighten your abdominal muscles and glutes, avoiding any sagging or arching in the lower back.
  4. Aim for 20–30 seconds to start and gradually increase to 60 seconds or longer as you gain strength.
  5. Perform 2–3 sets.

Muscles Worked: Entire core (abdominals, obliques), shoulders, lower back, glutes.

How it Helps:

  • Builds isometric core strength, which supports the spine and helps maintain proper posture.
  • Engages the stabilising muscles of the lower back, reducing the risk of strain.

4. Side Plank

Side Plank

Steps to Perform:

  1. Lie on your side with legs extended. Stack your feet on top of each other. Place your lower forearm on the ground, elbow under your shoulder.
  2. Engage your core and lift your hips off the ground, forming a straight line from your head to your feet.
  3. Keep your top shoulder directly above your lower shoulder, and avoid letting your hips drop.
  4. Start by holding for 15–20 seconds per side and gradually work up to 30–60 seconds.
  5. Lower gently, rest, and repeat for 2–3 sets per side.

Muscles Worked: Obliques (side abdominal muscles), core stabilisers, shoulder girdle.

How it Helps:

  • Strengthens the lateral core muscles, which help stabilise your spine and reduce strain on the lower back.
  • Improves overall core stability and can help with balance and posture.

5. Pelvic Tilts

Pelvic Tilts

Steps to Perform:

  1. Lie on your back with knees bent, feet flat on the ground, and arms relaxed by your sides.
  2. Maintain a small gap between your lower back and the floor in a neutral position.
  3. Slowly engage your core and flatten your lower back against the floor by tilting your pelvis upward. Do not push into the floor with your feet. 
  4. Pause for a couple of seconds, then return to the neutral spine position.
  5. Perform 10–15 reps, 2–3 sets.

Muscles Worked: Abdominals, lower back stabilisers, pelvic floor muscles.

How it Helps:

  • A gentle exercise that helps mobilise the lower spine and strengthen the deep core muscles.
  • Alleviates tension in the lower back and improves flexibility in the lumbar region.

6. Crunches

Crunches

Steps to Perform:

  1. Lie on your back with knees bent, feet on the floor, and hands behind your head or crossed over your chest.
  2. Gently pull your navel in toward your spine to stabilise your lower back.
  3. Exhale and lift your head and shoulders off the floor, using your abdominal muscles. Avoid pulling on your neck.
  4. Hold at the top for a moment before slowly lowering back down.
  5. Perform 10–15 reps, 2–3 sets.


Warning: If you have a history of lower back pain, perform crunches with caution. Keep the movement controlled, and do not arch or strain your neck or lower back.

Muscles Worked: Rectus abdominis (front abdominal muscle), obliques (to a lesser degree), hip flexors (stabilising role).

How it Helps:

  • Strengthens the frontal core muscles, offering better support for the lower back.
  • Helps improve trunk flexion, which can reduce the load on the spine if done properly.

7. Clamshells

Clamshells
Clamshells 2

Steps to Perform:

  1. Lie on your side with knees bent at a 90-degree angle, stacking your hips and legs. Rest your head on your bottom arm for support.
  2. Engage your abdominal muscles to keep your spine in a neutral position.
  3. Keeping your feet together, open your top knee away from the bottom knee, like a clamshell opening.
  4. Pause for a moment at the top of the motion, focusing on contracting your glute.
  5. Slowly lower your knee back down.
  6. Perform 10–15 reps per side, 2–3 sets.

Muscles Worked: Gluteus medius, gluteus minimus, hips, obliques (as stabilisers).

How it Helps:

  • Targets the smaller muscles of the hips, crucial for stabilising the pelvis and supporting the lower back.
  • Can help correct imbalances and reduce stress on the spine by improving hip stability.

8. Supermans

Supermans

Steps to Perform:

  1. Lie face down on the floor with arms extended in front of you and legs straight.
  2. Gently draw your navel off the floor to protect your lower back.
  3. Simultaneously lift your arms, chest, and legs a few inches off the ground. Keep your gaze down to avoid straining your neck.
  4. Maintain this “Superman” position for 2–3 seconds, feeling the contraction in your lower back and glutes.
  5. Return to the starting position with control.
  6. Perform 8–10 reps, 2–3 sets.

Muscles Worked: Erector spinae, glutes, hamstrings, shoulders.

How it Helps:

  • Strengthens the extensors of the spine, which help maintain an upright posture and reduce lower back pain.
  • Engages the glutes and hamstrings for additional posterior chain support.

Tips for Success

  1. Always start with a light warm-up (e.g., marching in place, gentle twists, or dynamic stretches) to get your muscles prepared.
  2. Proper form is key to avoiding injury. If you’re unsure, seek guidance from a certified fitness professional or physical therapist.
  3. If you experience sharp pain or discomfort, stop and consult with a healthcare professional.
  4. Begin with fewer reps and shorter hold times, then gradually increase as you get stronger.
  5. Aim for at least 2–3 sessions per week to build and maintain strength.

Strengthen Your Back With Benchmark Physio

At Benchmark, we know that strengthening your core and back muscles is one of the most effective ways to alleviate and prevent back pain. Incorporating these exercises into your weekly routine can help improve posture, enhance spinal support, and reduce discomfort. Always remember to listen to your body, maintain proper form, and consult with a medical professional if you have ongoing or severe back pain. Over time, these targeted exercises will help you build a stronger, more resilient back—supporting you in everything from daily tasks to intense workouts.

This blog is for informational purposes only and is not a substitute for professional medical advice. If you have existing back conditions or chronic pain, consult your physiotherapist or GP before starting any new exercise program.