How To Reduce Lower Back Pain | Strengthen Your Core with 5 Easy No Equipment Exercises

Several years ago, I had a bout with terrible low back pain and sciatica.  At the time, I thought it was the end of exercising as I knew it.  The pain was dreadful.  It hurt so bad trying to get around at all, and I had to take several months away from my regular running workouts.  Thankfully, my doctor recommended that I keep moving to stay active and gave me a handful of exercises and stretches to do to aid my recovery.

I’m happy to report that I haven’t had a relapse of that terrible back pain since I started making core workouts a part of my regular routine!  Recovery was slow, and required not just strengthening exercises, but also stretching and foam roller (massage) work, but it has been well worth the consistent effort.

Low back pain exercises aren’t very glamorous – you’re not going to get a good sweat going on – and they require a little more focus and attention than other exercises, too.  But you will feel the results if you work at them regularly.  Watch the video below to follow along and get some tips about form, or you can feel free to leave me a comment.  I can’t give you any medical advice, but I’m happy to help you get the most out of this workout!

5 CORE STRENGTHENING Exercises to Eliminate LOW BACK PAIN Workout Breakdown - Pahla B Fitness

How To Reduce Lower Back Pain | Strengthen Your Core with 5 Easy No Equipment Exercises

Do each exercise 8-10 times on each side, repeat circuit twice.

  • Marching
  • Reaching
  • Pointer Dogs (hold for 10-15 seconds, repeat 3x on each side)
  • Half-Kneeling Warrior Arms

Finisher – 8-Point Plank Hold (hold for 10-15 seconds, repeat 3x)

Can’t see the video?  Click here to watch it on YouTube:


New workouts, right in your inbox! Subscribe for more.

(Not a lot more. Like, two emails a week. And definitely no spam!)

Powered by ConvertKit