Back
Lumbar Spine exercises
The lumbar spine is the lower back region consisting of 5 vertebrae (L1-L5). It bears most of your body weight and allows you to bend, twist, and lift. It connects your upper body to your pelvis and is crucial for posture, core stability, and everyday movements like sitting, standing, and walking.
240
Exercises
0
Movement ranges
Published population evidence
Lumbar Spine population reference statistics
Population reference evidence—not a normal range or tracking target.
These values summarize a source population measured under a specific protocol. They are not individual normal ranges, treatment goals, or personal tracking thresholds.
No published population reference statistics are available for this joint.
The legacy movement cards and reviewed exercise library remain available below.
Related exercise guides
Home-first options prioritize safe range, household equipment, and pain-aware progression.
5-10-5 Pro Agility Shuttle
Start low straddling the middle line of three lines set 5 yards apart. Sprint to one outer line, touch it and turn, sprint to the far line, touch it and turn, then sprint back through the middle. You may feel your legs, hips and trunk working hard.
20s
90/90 Hamstring
Lie on your back with one leg straight and the other hip and knee bent to ninety degrees. Extend the bent leg straight into the air, pause briefly, then return and repeat. Switch legs.
10 reps
Ab Wheel Crawls
Start in a plank with the feet on an ab wheel. Walk forward on the hands while the wheel rolls behind, following the feet.
8 reps
Ab Wheel Knee Tucks
Start in a high plank with both feet in the cradles of an ab wheel. Pull both knees toward the chest so the wheel rolls in, then extend the legs back.
8 reps
Ab Wheel Single-Arm Rollout
Kneel with an ab wheel in one hand and the other arm folded behind the back. Roll the wheel out and back under that one hand.
8 reps
Ab Wheel V-Rollout
Kneel with an ab wheel in your hands. Roll the wheel out diagonally to one side, return to centre, then roll out diagonally to the other side.
8 reps
Abdominal Bracing
Learn to gently tighten your core muscles to protect your spine during movement. This is the foundation of all lumbar stability exercises.
10 reps
Aikido Funakogi-Undo
Aim: smooth hip and arm movement and balance. Good for: Standing warm-up; Hip and wrist mobility; Balance practice.
10 reps
All-Fours Hip Rotation With One Knee on Each Rotating Disc
You kneel on all fours with one knee in the middle of each round disc and both hands on the floor. You rotate your hips while your knees turn on the discs.
10 reps
Armbar-Finish Hip-Thrust Shadow
Aim: to build hip strength and control. Good for: Glute and hamstring strengthening; Floor hip thrust variation; Home mat workout.
8 reps
BJJ Butt Scoots (the Seated Guard Locomotion Drill)
Aim: to build upper body strength and floor movement skills. Good for: Floor movement conditioning; Arm, core and hip strength; Mat circuit.
8 reps
Back Extension - Floor (Prone Superman)
Lying face down, lift arms and legs slightly off floor. A gentle way to activate back extensors without equipment.
10 reps
Baduanjin Piece 7
The seventh piece of baduanjin, a qigong form. You stand with the fists clenched at the hips, glare, drive one fist forward, and withdraw it to the hips.
10 reps
Baduanjin Pulling Toes With Both Hands
A standing eight-brocade qigong figure. You bend forward slowly on straight legs and grasp the toes or touch the ankles with both hands. You return upright, place the hands on the lower back and bend slowly backward.
10 reps
Band Jack-Knife Sit-Up
You lie on your back with your head toward a high band anchor, holding the band handle in both hands overhead. You raise your arms, trunk and legs together to meet, then lower with control.
8 reps
Band Row - Standing
Pull a resistance band toward your body while standing. Builds upper back strength which helps posture and reduces back strain.
12 reps
Band Side Bend
You stand tall with feet hip-width apart, holding a band that is anchored low in one hand at your side. You bend sideways at the waist, then return to upright with control.
10 reps
Bird Dog - Full (Contralateral)
Extend opposite arm and leg while on all fours. One of the most back-friendly core exercises that builds stability and coordination.
6 reps
Bird Dog - Leg Only
On all fours, extend one leg straight back while keeping your hips level. This builds back and hip stability without aggravating most back conditions.
8 reps
Bird Dog with Elbow to Knee
Full bird dog with a crunch: bring elbow and knee together under your body, then extend. Adds dynamic movement to the classic exercise.
8 reps
Cat-Camel (Cat-Cow)
Alternate between arching and rounding your back on all fours. This gentle motion lubricates your spine and reduces stiffness.
10 reps
Cervical Flexion-and-Extension Range of Motion in Quadruped
You kneel on your hands and knees on a mat with your belly button drawn in. You lift your head to look at the ceiling. Then you return to neutral and slowly lower your head, chin tucked in.
10 reps
Chen Frontal Silk-Reeling (Tai Chi Front-Plane Wave)
A tai chi front-plane wave from the Chen style. You stand with the arms low, draw them up and across in a first loop, carry them through the centre into a second loop, and return, shifting weight between the legs.
10 reps
Child's Pose
A gentle resting position where you sit back on your heels with arms extended. Good for relaxing back muscles when flexion feels comfortable.
45s
Cocoons
You lie flat on a yoga mat with your arms extended overhead and your legs straight. You lift your torso and knees toward each other and wrap your arms around your knees. You then lower back to the start with control.
10 reps
Corkscrew
Lie on your back with your knees bent, then raise both legs until your knees are above your hips. Keep your knees together and slowly move them in a circle without letting your feet drop to the mat.
8 reps
Countertop Lumbar Distraction
You stand facing a sturdy countertop with both palms flat on it and your arms straight. You let your lower back unload by leaning your weight into your hands.
30s
Dead Ball Clean
With a dead ball on the ground between the feet, lift it quickly using hip drive and catch it at chest height. Finish with the hips fully extended.
6 reps
Dead Ball Shoulder Throw
Hinge down and grip a dead ball on the ground in both hands. Lift it, extending your hips and knees, and heave it up and backward over your shoulder in one smooth motion. Turn over and repeat, or switch shoulders.
8 reps
Dead Ball Thruster
Hold a dead ball at the chest, squat deep, then drive up and press the ball overhead in one smooth motion.
6 reps
Dead Bug - Contralateral
The full dead bug: extend opposite arm and leg simultaneously while keeping your back stable. One of the best anti-extension core exercises.
6 reps
Dead Bug - Heel Taps
Lie on your back and slowly lower one heel to tap the floor while keeping your back stable. This teaches core control without stressing your spine.
8 reps
Dead Bug - Leg Extension
A more challenging dead bug where you extend one leg out straight while keeping your back flat. Excellent for building anti-extension core strength.
8 reps
Diagonal Woodchopper on a Swiss Ball
You roll down on a stability ball until your upper back rests on it, with your feet flat, knees at ninety degrees and hips raised. You hold a medicine ball above one shoulder and support your head with the other hand, then rotate your torso diagonally.
8 reps
Diaphragmatic Breathing (90/90 Position)
Learn proper breathing to calm pain, relax tight back muscles, and improve core timing. The 90/90 position takes pressure off your lower back.
3 min
Double Knee to Chest
Bring both knees toward your chest for a deeper lower back stretch. Good for general stiffness when single knee to chest feels easy.
3 reps
Double Leg Stretch on a Gym Ball
You sit balanced on top of a gym ball. You breathe out, raise both arms overhead, and lift your right leg just off the floor. Then you lower them and repeat with your left leg.
10 reps
Elephant Walk (the Folded Trunk-Swing Gait)
You bend forward at the hips with your back parallel to the floor and your clasped hands hanging down. You take big steps while your body and hands sway from side to side.
5 min
Exercise Ball Pull-In
Start in a push-up plank with the shins on an exercise ball. Pull the knees toward the chest so the ball rolls forward, pause, then extend the legs back.
8 reps
Femoral Nerve Glide
Gently move the femoral nerve which runs down the front of your thigh. May help front-of-thigh symptoms from upper lumbar issues.
10 reps
Floor Sit-Up
Lie on your back with your knees bent and feet flat, hands beside your head. Lift your head and shoulders, bring your chest up toward your knees, then lower slowly. You may feel your abdomen and the front of your hips working.
10 reps
Frankenstein Walk
Walk forward with your arms straight out at shoulder height. With each step, kick the opposite straight leg up toward your hand, then lower it and step into the next kick. You may feel a stretch along the back of the kicking thigh and work in the standing leg.
10 reps
Frog Pumps
Lie on your back in a glute bridge with the soles of the feet together and the knees fallen outward. Pump the hips up in fast, short reps.
10 reps
Frog Sit-Ups
Lie on your back with the soles of the feet together and the knees dropped wide. Cross the arms over the chest and curl the upper body up.
10 reps
Front Plank (Forearm Plank)
Hold a straight-body position on your forearms. Builds overall core endurance to support and protect your lower back.
3 reps
Front Plank with Shoulder Taps
Add anti-rotation challenge to your plank by tapping alternate shoulders. Builds rotational stability for the spine.
8 reps
Front-to-Back Leg Swing
Stand side-on to a wall with one hand on it. Swing your other nearly straight leg forward to about hip height, then back behind you, keeping your trunk upright. You may feel a gentle stretch at the front of the hip and the back of the thigh.
10 reps
Gate Pose Kneeling Side Bend
Kneel on a folded blanket with one leg stretched out to the side. Bend sideways over that leg with one hand on the shin and the other arm up over your head. You may feel a gentle stretch along your side and in the inside or back of the straight leg.
30s
Glute Bridge with March
Hold a bridge position and alternate lifting each foot off the floor. This adds anti-rotation challenge and single-leg work.
8 reps
Half-Kneeling Hip Flexor Stretch
A stable kneeling position to stretch the front of your hip. More controlled than standing and allows you to focus on the stretch.
2 reps
Hanging Knee Raise
Hang from a pull-up bar with straight arms and an overhand grip. Lift both bent knees together to above hip level, then lower your legs slowly without swinging. You may feel your stomach, hips, grip and forearms working.
8 reps
Hip Extension with Bands
You stand facing a post with a band anchored low on it and fastened to your right ankle. You hold the post with both hands. You move your right leg straight back from the hip as far as you can, then return.
10 reps
Hip Hinge Drill (Wall Tap)
Learn to bend at your hips instead of your lower back. Stand with your back to a wall and push hips back to tap it. Essential for safe lifting.
12 reps
Hip Hinge with Dowel
Use a stick or dowel along your spine to learn proper hip hinge form. The dowel gives you feedback if your back rounds or arches.
10 reps
Ikkyo-Undo (Aikido First-Teaching Exercise)
Aim: easy shoulder movement and leg control. Good for: Standing warm-up; Shoulder mobility; Gentle leg bending.
10 reps
Iron Crosses
Aim: easier hip, back and chest movement. Good for: Floor mobility on a rest day; Warm-up for hips and back; Gentle trunk rotation.
30s
Leg Stretch With Arms, Level 1
Lie on your back with your knees bent and your arms at your sides. Slide one heel away along the mat to straighten that knee while both straight arms rise overhead. Then circle your arms back down as the heel slides back.
10 reps
Legless Rope Climb Arms-Only Ascent, the Hand-Over-Hand Pull
A rope climb using arms only. Grip the rope high, hang with your feet clear, and pull up hand over hand with your arms and back.
8 reps
Medicine Ball Clean, Floor to Front-Squat Catch
You stand over a medicine ball on the floor, squat with a straight back, and grip it with both hands. You stand up quickly and catch the ball at your shoulders in a front squat.
6 reps
Medicine Ball Hollow Body Rocker
You lie on your back holding a medicine ball overhead in both hands. You lift your legs and shoulders off the floor and rock gently forward and back in a curved position.
8 reps
Medicine Ball Single-Leg Deadlift
You hold a medicine ball in both hands in front of your waist and shift your weight onto one leg with a softened knee. You hinge forward at the hip while the other leg sweeps back, then return to standing.
8 reps
Medicine Ball Toe Touch
You lie flat on your back with a medicine ball in both hands overhead and legs straight. You lift your legs and upper body to meet at the middle, then lower down.
8 reps
Pallof Press - Half Kneeling
Perform the Pallof press in a half-kneeling position. This adds hip flexor stretch and more stability challenge.
8 reps
Pallof Press - Kneeling
Kneel beside a cable or band and press it straight out, resisting the rotation. This anti-rotation exercise is excellent for lumbar stability.
10 reps
Pallof Press - Standing
The standing version of Pallof press. Stand sideways to a cable or band and press out, challenging your core to resist rotation.
10 reps
Parallette Planche Lean
From a push-up position gripping two parallettes, lean the shoulders forward over the wrists with locked arms and a rounded upper back.
6 reps
Parallette Single-Leg L-Sit
Support the body on straight arms between two parallettes. Extend one leg forward in an L line with the other leg bent under, then alternate.
30s
Pelvic Tilts
Gentle rocking motion of your pelvis to relieve stiffness and learn lumbar motion control. One of the safest starting exercises for back pain.
12 reps
Prep for Short Box Side to Side on the Pilates Arm Chair
A seated side bend on a Pilates arm chair. You sit with your whole back on the chair, hold the handles with long fingers, and lift your torso up and over to one side against the springs.
10 reps
Prone Arm Lift with Rotation
Lie face down and lift one arm while adding rotation. Combines extension and rotation with shoulder blade control.
8 reps
Prone Lying (Stomach Lying)
Simply lying on your stomach can help some types of back pain, especially disc-related issues. This is the first step in the McKenzie extension progression.
3 min
Prone Press-Ups (McKenzie Press-Up)
Press your upper body up while keeping hips on the floor. This extension exercise is a cornerstone of disc-related back pain treatment.
10 reps