FeaturesPricingFood caloriesCalorie calculatorBMI calculatorPrivacyAboutSign in

Lower-back-friendly exercises

A sore lower back often does better with gentle movement than with rest. These exercises train the legs, back and core without loaded bending, twisting under load or jumping, and favour bracing over crunching.

Left out: No loaded hinging, back extensions, twisting crunches or jumping; core work favours bracing.

Legs and glutes

  1. Bodyweight squat

    Knees track over toes, chest up. Only as deep as the low back stays neutral.

    Start with 2 × 10, build to 3 × 12.

    Works: quads and glutes, with the hamstrings and core

    Tempo: 2s down · 2s up

  2. Glute bridge

    Squeeze at the top, ribs down. Squeeze the glutes, do not arch at the top.

    Start with 2 × 10, build to 3 × 12.

    Works: glutes, with the hamstrings and core

    Tempo: 2s down · 1s up · 1s hold at the top

  3. Reverse lunge

    Step back, drop the back knee straight down. Torso tall, short step.

    Start with 2 × 10 each leg, build to 3 × 12 each leg.

    Works: quads and glutes, with the hamstrings and calves

    Tempo: 2s down · 1s up

  4. Calf raise

    Full range, pause at the top. Stand tall, ribs over hips.

    Start with 2 × 10, build to 3 × 12.

    Works: calves

    Tempo: 2s down · 1s up · 1s hold at the top

Also suits: Goblet squat, Sumo squat, Chair sit-to-stand, Split squat, Single-leg glute bridge, Hip thrust off the sofa, Step-up onto a stair, Lateral lunge, Bulgarian split squat, Wall sit and 9 more. At the gym: Barbell hip thrust, Seated calf raise, Lying leg curl, Seated leg curl, Leg extension.

Pulling and upper back

  1. Single-arm dumbbell row

    Free hand on a bench or chair, pull the weight to the hip, no twisting. Free hand supported, back flat, no twisting.

    Start with 2 × 10 each side, build to 3 × 12 each side.

    Works: lats and back, with the biceps

    Tempo: 2s release · 1s pull

  2. Towel row

    Loop a towel round a door handle, lean back, pull the elbows past the ribs.

    Start with 2 × 10, build to 3 × 12.

    Works: back and lats, with the biceps

    Tempo: 2s each way

  3. Table row

    Lie under a sturdy table, grip the edge, pull the chest up to it.

    Start with 2 × 10, build to 3 × 12.

    Works: back and lats, with the biceps and core

    Tempo: 2s release · 1s pull

  4. Doorframe row

    Hold both sides of a doorframe, lean back, pull in with a straight body.

    Start with 2 × 10, build to 3 × 12.

    Works: back and lats, with the biceps

    Tempo: 2s release · 1s pull

Also suits: Prone W pull, Seated towel row, Reverse snow angel, Prone T raise, Towel pull-apart, Wall angel, Shoulder blade squeeze, Glute bridge hold, Backpack curl, Reverse fly and 2 more. At the gym: Seated cable row, Chest-supported row, Lat pulldown, Assisted pull-up, Straight-arm cable pulldown, Face pull, Reverse pec deck, Cable curl.

Core

  1. Bird dog

    Opposite arm and leg, no rotation at the hips. Move slowly, keep the belt line level.

    Start with 2 × 10 each side, build to 3 × 12 each side.

    Works: core and back, with the glutes and shoulders

    Tempo: 2s each way

  2. Dead bug

    Low back stays flat to the floor. Low back pressed down, shorten the reach if it lifts.

    Start with 2 × 10 total, build to 3 × 12 total.

    Works: core, with the obliques

    Tempo: 2s each way

  3. Plank

    Squeeze glutes - it is not just an arm hold. Brace the belly, stop before the back sags.

    Start with 2 × 20 sec, build to 3 × 30 sec.

    Works: core, with the shoulders and glutes

  4. Side plank

    Stack the shoulders, lift the hips. Hips stacked, brace the whole time.

    Start with 2 × 20 sec each side, build to 3 × 30 sec each side.

    Works: obliques and core, with the shoulders and glutes

Also suits: Quadruped shoulder tap, Pelvic tilt, Knee plank, Bear plank hold, Incline plank, Diaphragmatic breathing, Knee side plank, Side-lying leg lift, Heel taps, Toe taps and 2 more. At the gym: Pallof press.

Cardio

  1. Farmer carry

    Heavy weights at the sides, shoulders down, short quick steps. Moderate weight, walk tall, brace the belly.

    Start with 2 × 20 sec, build to 3 × 30 sec.

    Works: core and back, with the shoulders and calves

  2. Step jack

    Step out wide as the arms rise - no jumping.

    Start with 2 × 10, build to 3 × 12.

    Works: shoulders and glutes, with the calves and quads

    Tempo: 1s each way

  3. Fast march in place

    Pump the arms, knees high.

    Start with 2 × 20 sec, build to 3 × 30 sec.

    Works: quads, with the calves and core

  4. Brisk walk

    Pace where talking is possible but singing is not.

    Start with 20 min, build to 30 min.

    Works: quads and calves, with the glutes and hamstrings

Also suits: Stair climbing, Cycling, Suitcase carry. At the gym: Incline treadmill walk, Elliptical, Stationary bike, Stair climber machine, Assault bike intervals, Battle ropes, Sled push.

Mobility

  1. Cat-cow

    Move with the breath. Small, pain-free range only.

    Start with 2 × 10, build to 3 × 12.

    Tempo: 2s each way

  2. Child's pose

    Knees wide, breathe into the back.

    Start with 2 × 20 sec, build to 3 × 30 sec.

  3. Thread the needle

    Reach under, let the shoulder sink.

    Start with 2 × 10 each side, build to 3 × 12 each side.

    Tempo: 2s each way

  4. Diaphragmatic breathing

    Hand on the belly, breathe in through the nose so the belly rises, breathe out slowly.

    Start with 2 × 20 sec, build to 3 × 30 sec.

Also suits: Hip flexor stretch, 90/90 hip switch, Figure-four stretch, Standing hip circle, Thoracic rotation, Open book, Doorway chest stretch, Shoulder roll. At the gym: Foam rolling.

Skip these

The app leaves these out for lower-back pain:

Start with the easier number and build up over a couple of weeks. Pain that is sharp, gets worse during a set, or is still there the next day is a reason to stop and see a doctor or physiotherapist. This is general guidance, not medical advice, and not a treatment for an injury.

Other joints

Knee-friendly exercisesShoulder-friendly exercisesWrist-friendly exercisesNeck-friendly exercisesLow-impact exercises

Workouts planned around lower-back pain

CaloDaily shows what is left to eat and to move, plans meals from your own pantry and builds workouts that fit you. No wearable needed, no ads.

Start free
Download on the App StoreGet it on Google Play