4 Core Exercises to Try When Your Lower Back Hurts

Part 2 of 3

When your lower back is sensitive, a good place to start is with core exercises that build stability and control without repeatedly bending or twisting your spine under load.

Pelvic tilts, dead bugs, bird dogs, and glute bridges can all be useful starting exercises for many people with lower back pain. Together, they train your trunk, hips, and breathing muscles to work as a coordinated system, the way bracing and breathing from Part 1 of this series are meant to work.

These are not exercises I selected only because they look good on paper. After more than 25 years of clinical experience, they are some of the exercises I commonly start people with when their backs are sensitive or they are returning to exercise after a flare-up.

I have also used these same exercises myself during episodes of low back pain. Personally and professionally, I have seen them make a difference when they are matched to the person and progressed at the right pace.

The best exercise is not necessarily the most difficult one. It is the one you can perform with control, without increasing your symptoms.

If sitting is one of the things that aggravates your back, you may also want to read Why Does My Lower Back Hurt After Sitting?. Understanding how prolonged positions affect your symptoms can help you make better choices throughout the day.

Why These Exercises Instead of Crunches?

Crunches and sit-ups repeatedly flex your spine. That movement may aggravate symptoms in some people, especially when it is performed repeatedly, under load, or without good control. That does not mean crunches are automatically harmful for everyone. They may simply not be the best starting point when your back is painful or sensitive.

The exercises below train your core and your back at the same time. Instead of repeatedly asking your spine to bend, they teach your trunk to remain controlled while your arms and legs move. That is an important foundation for everyday activities such as getting out of a chair, lifting groceries, climbing stairs, and getting up from the floor.

If you want to learn more about strengthening your core without irritating your back, read How to Strengthen Your Core Without Stressing Your Back.

What Does Core Stability Mean?

Core stability does not mean keeping your spine rigid all day or forcing your lower back into one perfect position. It is the ability to coordinate your abdominal muscles, back muscles, diaphragm, pelvic floor, and hips so your trunk can control movement under everyday demands.

Your core is a system, not one muscle that you need to "switch on." Good core control means you can breathe, move, and manage load without your lower back doing more work than necessary.

What the Research Shows

A 2025 study examined bridge, plank, and bird-dog exercises in middle-aged women with chronic low back pain. The participants performed lumbar stabilization exercises on unstable surfaces, the outcomes were associated with improvements in pain and function.

Bird-dog exercises were one of the key stabilization exercises included in the program. The researchers also found that participants' transversus abdominis, one of the deep core muscles, functioned better after the program.

The study does not mean that everyone will feel better after four weeks, or that one specific exercise is the best choice for everyone. However, the evidence is encouraging that consistent, appropriately progressed stabilization work can lead to measurable improvement sooner than many people expect.

1. Pelvic Tilt

This is your warm-up. It teaches you to control your pelvis and notice how your lower back responds before progressing to more demanding exercises.

The pelvic tilt is a foundational exercise for building lower back control before progressing to more demanding core work.

Lie on your back with your knees bent and your feet flat on the floor.

Gently tilt your pelvis so your lower back moves slightly toward the floor. Then release back to a comfortable starting position.

Keep the movement small and controlled. You are practising awareness and control, not trying to force your back flat.

Do 8 to 10 slow repetitions.

Helpful cue: Move through a comfortable range. Your breathing should remain relaxed.

2. Dead Bug

The dead bug challenges your core to control your pelvis and spine while your arms and legs move.

The dead bug trains core stability by challenging your trunk to stay still while your arms and legs move.

Lie on your back with your arms reaching toward the ceiling and your knees bent to approximately 90 degrees, with your shins parallel to the floor.

Brace gently, using the breathing technique from Part 1. Keep your ribs relaxed and your lower back

comfortably controlled.

Slowly lower one arm and the opposite leg toward the floor. Only lower them as far as you can without your back arching, your ribs lifting, or your symptoms increasing.

Return to the starting position and switch sides.

Do 6 to 8 repetitions per side.

Make it easier: Move only one arm or one leg at a time.

3. Bird Dog

The bird dog trains your core to control your trunk while your opposite arm and leg move.

The bird dog is one of the most researched core stability exercises for building trunk control and reducing lower back strain.

Start on your hands and knees, with your wrists under your shoulders and your knees under your hips.

Brace gently, then extend one arm forward and the opposite leg back at the same time. Keep your hips level and your spine controlled.

Hold for 2 to 3 seconds, then return to the starting position with control.

Do 6 to 8 repetitions per side.

The bird dog was one of the important stabilization exercises used in the 2025 study discussed above. However, the goal is not to compete with the exercise or lift your arm and leg as high as possible. The goal is to keep your trunk steady while your limbs move.

Make it easier: Start by moving one arm or one leg at a time. You can also slide your foot along the floor instead of lifting the leg.

Want a Safe Place to Start?

If you want a simple starting point for your back and hip strength, grab the Safe Start Checklist.

It includes 12 exercises that are appropriate starting options for sore backs and hips, plus 5 exercises to hold off on until you are ready.

4. Glute Bridge

The glute bridge strengthens the muscles at the back of your hips while teaching your trunk to remain controlled.

The glute bridge builds hip strength and takes pressure off the lower back during everyday movement.

Lie on your back with your knees bent, your feet flat on the floor, and your feet approximately hip-width apart.

Brace gently, then press through your heels to lift your hips.

Raise your hips until your body forms a comfortable line from your shoulders toward your knees. You do not need to lift as high as possible.

Your glutes should be doing most of the work. If you feel the movement mainly in your lower back, reduce the height of the bridge and focus on keeping your ribs relaxed.

Lower your hips with control.

Do 10 to 12 repetitions.

Glute bridges are also useful for building hip strength. When your hip muscles are not contributing effectively, your lower back may compensate during some movements. Improving hip strength and control can help distribute the work more effectively.

How Do I Know If My Core Needs More Control?

Core strength is not so much about how your abdominal muscles look and depends more on how well your trunk and hips coordinate during everyday movement.

You may benefit from practising core control if you notice:

✔️ Your lower back arches or strains during simple movements such as getting off the floor.

✔️ You have difficulty keeping your trunk controlled while lifting light objects.

✔️ Your lower back does more work than your hips during bridges or other hip exercises.

✔️ You find it difficult to control your pelvis while moving your arms or legs.

✔️ You can perform an exercise only by holding your breath or tightening your entire body.

These signs do not prove that your core is weak. They may also reflect coordination, fatigue, pain-related guarding, or reduced tolerance to load.

If one of these exercises feels difficult to control, that is useful information. It means the exercise may need to be modified, not that you need to stop exercising altogether.

What Comes Next?

Once these exercises feel manageable and do not increase your symptoms, a modified side plank can be a natural next progression.

The side plank is a natural next step once the foundational core exercises feel manageable and controlled.

Start with your knees bent and support your upper body on one forearm. Lift your hips gently while keeping your body in a straight line from your shoulders to your knees.

The side plank is more demanding, so it does not need to be added immediately. Build a foundation with the four exercises above first, then progress gradually.

Build Your Foundation

These four exercises are not meant to replace a complete strength and mobility program. They are a starting point. Once you can perform them with steady breathing and good control, you can gradually increase the repetitions, range of motion, resistance, or exercise difficulty.

That is exactly what Core Foundations is designed to help you do.

 Core Foundations is a four-week progressive program that teaches you how to build core strength, improve mobility, and develop the control you need to move with more confidence.

You will be guided step by step, beginning with foundational breathing and bracing skills before progressing to exercises that challenge your strength, balance, and stability.

You do not need to be fit, flexible, or pain free to begin. You simply need a starting point and a program that helps you progress at the right pace.

Core Foundations starts September 14, 2026.

Take a look at Core Foundations and see if it is the right place for you to start.

If you want to begin with something simpler first, grab the  Safe Start Checklist. It includes 12 exercises for sore backs and hips, plus 5 exercises to hold off on until you are ready.

Frequently Asked Questions

What exercises should I avoid with lower back and hip pain?

There is no single list of exercises that everyone with back or hip pain must avoid. However, repeated spinal flexion under load, such as crunches, sit-ups, and toe touches, may aggravate symptoms in some people.

Twisting while bending, such as during a seated Russian twist, may also be uncomfortable for some people.

Instead of avoiding every movement permanently, begin with exercises you can perform with control and without worsening your symptoms. You can gradually reintroduce more challenging movements as your strength and tolerance improve.

How often should I do these core exercises?

Many people do well with 3 to 4 sessions per week.

Consistency matters more than intensity. Your trunk and hip muscles often respond better to regular, moderate practice than to occasional, exhausting workouts.

You can also practise the easier movements, such as pelvic tilts and modified dead bugs, more frequently if they feel comfortable.

Will these exercises get rid of my lower back pain completely?

These exercises are one part of a bigger picture.

Core stability work may help reduce pain and improve your ability to move, but your results can also be influenced by your daily activity level, sleep, stress, walking tolerance, strength, mobility, and how you respond to different movements.

The goal is not to find one magic exercise. The goal is to build your capacity gradually so everyday activities become easier and less intimidating.

For more guidance on building core strength without irritating your back, read How to Strengthen Your Core Without Stressing Your Back.

Can I do these exercises if I am currently in pain?

In many cases, gentle movement can be appropriate during an episode of back pain. Start with the easiest exercise, use a small range of motion, and monitor how your symptoms respond.

A mild muscular challenge may be acceptable, but stop or modify the exercise if it causes sharp, spreading, or progressively worsening pain.

If you develop significant weakness, numbness, loss of bladder or bowel control, numbness around the groin area, fever, unexplained weight loss, or severe pain following an injury, seek appropriate medical assessment promptly.

About the Author

Dr. Melanie Wintle, DC, is a licensed chiropractor and corrective exercise specialist (ISSA) with more than 30 years of experience in chiropractic care, exercise rehabilitation, and corrective exercise.

For more than 25 years, she has worked clinically with people experiencing back pain, mobility limitations, and challenges with strength and movement. She is also familiar with managing a low back flare personally and understands how important it is to have practical exercises that feel achievable during a sensitive phase.

Dr. Wintle is the founder of Move Well Health, where she works with adults 50+ on strength training, mobility, and rehabilitation strategies that support long-term joint health and independence.

References

Kim, K., Jeon, J.-H., & Park, C.-H. (2025). Effects of bridge, plank, and bird-dog exercises on pain, disability, and transversus abdominis function in middle-aged women with chronic low back pain on unstable surfaces. Journal of the Korean Society of Physical Medicine, 20(4), 59–73. https://doi.org/10.13066/kspm.2025.20.4.59

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