Performing these exercises can help support and strengthen your lower back and core

When strengthening our lower back we should focus on multiple areas of our midsection. Our core and glutes are equally important in stabilization and support for the lower back. 

Exercise 1: Bird dog 

This is a great exercise to incorporate during your warm up before a workout.


  • Helps stabilize and lumbar spine (low back)
  • Helps to build back function, mobilty, and alleviate back pain. 
  • Increases stability and balance alternating between opposite arms and legs. 
  • Strengthens the core, hips, glutes, and back and helps improve posture.

Perform 3 sets of 10 reps (5 reps on each side alternating)

Exercise 2: Dead Bug

If you do not have a stability ball you can perform the same motions with your arms and legs without a ball present. Trust me, it is just as effective. 


  • Strengthens the core and lower back
  • Stabilizes the spine and the low back muscles
  • Improves coordination 

Perform 3 sets of 10-12 reps total

Exercise 3: Superman

Hold with your arms and legs lifted in the air for about 2 seconds then return back down to the starting position. 


  • Strengthens the entire posterior chain. 
  • The main focus is on the lower back erector spinae. 
  • Strengthens the hamstrings, glutes, and upper back (deltoids, trapezius, and splenius) 

Perform 3 sets of 12-15 reps

Exercise 4: Glute bridge 


  • Strengthens the lower back, hamstrings, and glutes. 
  • Improves hips mobilty

Perform 3 sets of 15 reps – hold at the top of each rep

Exercise 5: Kneeling hip flexor stretch 


  • Helps improve an anterior pelvic tilt 
  • Alleviates tension by stretching the front of the hip. 
  • Increases hip mobility.

Perform 3 sets of 20-30 second holds and rest for 30 seconds before repeating

Exercise 6: Windshield wipers 


  • Helps alleviate stiffness and tension in the lower back and hips
  • Strengthens the obliques. 

Perform 3 sets of 10 reps with a 30 second rest between sets

Exercise 7: Childs Pose


  • Promotes relaxation and calms the mind.
  • Stretches and relieves tension in the lower back. 
  • Opens the hips and reduces hip pain and tightness. 
  • Promotes digestion by contracting the organs and massaging the intestines through deep breaths.

Hold pose for 1-3 minutes 

Exercise 8: “L” pose


  • Stretches the hamstrings and lower back
  • Helps relax the pelvic floor muscles
  • Releases tension from the lower back alleviating mild back pain
  • Increases circulation and helps alleviate swollen or cramped legs and feet 
  • Helps relax the body and aids in lowering stress, anxiety, and insomnia.

Lie on the floor with the backs of your legs against the wall. Perform this pose for 2-5 minutes. 


This information is not intended to cure or treat any injuries. If you are injured please talk to your doctor or any other medical professional. 

For more ways to decrease soreness, aches, pains, and improve muscle imbalances, check out Michaela’s blog post

Foam Rolling Techniques


To purchase a foam roller at a discounted rate use the links below:

Full size foam roller: Click here

Travel size foam roller: Click here

Use promo code MICHAELA10 at checkout!

Michaela offers customized online training programs.

Sign up for a program today!