Low Back Pain & Strengthening – So, What Should You Actually Do?

Last time, we debunked the myth that core strength alone is the magic bullet for back pain. So, you might be wondering—what kind of exercises actually help?

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The good news?
You don’t need to spend hours on the floor doing endless planks, crunches, or channelling your inner contortionist.

What works best is a mix of smart, simple movements that build strength, control, and endurance across your whole body—especially in the muscles that support your spine when you bend, lift, sit or stand (so… basically, all the time).

And yes, we’ve got you covered.

Below are five physio-approved, research-backed exercises we love for helping people recover from back pain—and stay pain-free.

They’re effective, surprisingly satisfying, and require zero gym selfies (unless that’s your thing—no judgement!).

💪 5 Exercises That Actually Help Your Back

1. 🐶 Bird Dog / Superman
Like a game of Twister for your spine—in a good way. This move builds control and stability without overloading your back.

How to do it:

• Start on hands and knees. Engage your trunk muscles to stiffen the spine.

• Reach one arm forward and the opposite leg back.

• Keep your hips steady (imagine balancing a cup of tea on your lower back—don’t spill it!).

• Return to start and switch sides.
  🔁 10 reps per side, 2–3 sets.

2. 🍑 Glute Bridge
Turns out your bum is one of your back’s best mates. This exercise activates your glutes so your back doesn’t overwork.

How to do it:

• Lie on your back, knees bent, feet flat.

• Engage your trunk, squeeze your glutes and lift your hips.

• Pause for 5 seconds, then lower slowly.
  🔁 12–15 reps, 2–3 sets.

💡 Top tip: No need to thrust like you’re on the dance floor—control is key.

3. 🧱 Hip Hinge / Romanian Deadlift
Learning to bend from the hips (not the back) can be a game-changer. Great for everyday tasks—yes, including laundry baskets.

How to do it:

• Stand with feet hip-width apart, knees slightly bent.

• Engage your core, then hinge at the hips, keeping your spine straight.

• Lower your hands toward your shins, then return to standing.
  🔁 8–12 reps, 2–3 sets.

💡 Cue to remember: Stick your bum out like you’re shutting a car door with it.

4. 🔷 Side Plank
Think of this as your spine’s personal bodyguard. Strengthens your side-core muscles to keep you upright and steady.

How to do it:

• Lie on your side, engage your core and prop yourself on one elbow.

• Lift your hips into a straight line (or bend your bottom knee for an easier version).
  🔁 Hold 20–30 seconds per side, 2–3 sets.

💡 Wobbly? That’s totally normal. Shaky means it’s working.

5. 🚶 Walking
Yep—good old-fashioned walking. It’s one of the most underrated tools for recovery. Gentle movement = happier spine and a calmer nervous system.

How to do it:

• Start with short walks (5–10 minutes) and build up.

• Walk like you mean it—not like you’re window shopping.
  💡 Aim for 20–30 minutes, 3–5 days a week (or whatever feels realistic for you).

The Bottom Line (Literally)

Recovery doesn’t mean total rest—actually, staying still too long can make things worse. Recovery starts with smart, progressive movement, as early as you can manage.

These five moves are a great place to begin, or to add to your routine if you’re already on the rehab journey.

Remember:
✔ Strength takes time—don’t rush it.
✔ Wobbly muscles? Totally normal at first.
✔ Discomfort = okay. Sharp pain = not okay.
✔ You’re not broken. Your back is just asking for some support.

Final Tips:

✔ Do these exercises 3–4 times per week for the best results.
✔ Consistency is key—strength builds over time.
✔ Listen to your body—modify movements if needed.
✔ If pain persists, reach out—we’re here to help.

Still unsure where to start?
Our physios are here to tailor a plan to your body and goals. Whether you’ve had a recent flare-up or lingering discomfort, we can guide you through the right movements and help you build long-term strength.

👉 Book an appointment
📞 Call us: 09 356 7276
🌐 Learn more about our back pain services

P.S. If you’re doing side planks in your lounge—please film your pet’s reaction. We collect those 😄