If you’ve been dealing with nagging back pain or just want to bulletproof your core without heavy lifting or machines, bodyweight exercises for the lower back are your best bet. These moves are also simple, scalable, and incredibly effective at strengthening your lumbar spine [2] and stabilizing the entire posterior chain.
In fact, weak core muscles are often the hidden cause behind chronic pain in the lower back [1]. Additionally, today’s workout doesn’t require a pullup bar, smith machine, or even dumbbells. Just an exercise mat or a yoga mat and a little floor space.
Let’s dive into three powerful bodyweight back exercises that fire up your spinal erectors, intrinsic back muscles, and abdominal muscles—while improving core stability and reducing stress on the lumbar spine
How to Do These Core-Stabilizing Moves?
1. Single-Arm Weighted Carry (Substitute with household items!)
Muscles targeted: Core muscles, lumbar spine, back muscles, internal and external obliques
Equipment: Plate, heavy book, or a gallon water jug
- Begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs.
- Hold a plate in one hand while keeping your other arm relaxed by your side.
- Engage your core muscles and start walking forward. Turn around and repeat the movement.
Moreover, this exercise creates an isometric hold in the core muscles, challenging the internal obliques, erector spinae, and stabilizers of the vertebral column [3]. Additionally, it’s a powerful way to condition the back with minimal motion—great for managing or preventing lower back pain.
2. Front Plate Squat
Muscles targeted: Abdominal muscles, external obliques, psoas major, quadriceps, glutes
Equipment: Plate or weighted object
- Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs.
- Hold a plate with both hands and raise your arms forward at chest level.
- Engage your core muscles, then bend your knees to lower your hips until your thighs are parallel to the floor.
- Raise back up to return to the starting position and repeat the movement with 10 repetitions.
Variation – Front Plate Squat
- Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs.
- Hold a plate with both hands and hold the plate close to your chest while maintaining core tension.
- Engage your core muscles, then bend your knees to lower your hips into a low squat position.
- Raise back up to return to the starting position and repeat the movement with 10 repetitions.
Moreover, this version of the squat adds an anterior core challenge, forcing activation of both the transversospinal muscles and extrinsic back muscles. Also, by adjusting how far the plate is held, you can modulate the intensity.
3. High Knees with Plate Hold
Muscles targeted: Hip flexors, abdominal muscles, lumbar spine, thoracic spine, glutes
Equipment: Plate, or substitute with a household item
- Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs.
- Hold a plate with both hands and raise your arms forward at chest level.
- Engage your core muscles, then alternately lift your knees to hip level. Repeat the movement 10 times.
Variation – High Knees with Plate Hold
- Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs.
- Hold a plate with both hands and place the plate just below your chest.
- Engage your core muscles, then alternately lift your knees to hip level. Repeat the movement with 10 repetitions.
Moreover, this exercise builds core stability and balance by activating the intertransversarii muscles and enhancing hip and ankle control—all critical for back health.
“A key to alleviating and preventing back pain is learning to stabilize the spine through proper core engagement. Exercises that build endurance in the muscles supporting the spine, especially bodyweight movements like bird dogs, planks, and loaded carries, are far more effective for long-term spine health than crunches or sit-ups.”
— Dr. Stuart McGill, Professor Emeritus, University of Waterloo, Author of “Back Mechanic”
Why Bodyweight Exercises Are Underrated (But Game-Changing)?
While the fitness industry often glorifies heavy loads and flashy machines, mastering bodyweight back exercises provides sustainable, safe gains for the long haul—especially if you suffer from chronic pain or want to avoid overloading your lower back.
Moreover, these movements reinforce proper form, boost awareness of core engagement, and develop coordination across multiple muscle groups without excessive compression on the spinal erectors [4].
Pro Tips Before You Start
- Use a yoga mat or exercise mat to protect your joints.
- Focus on slow, controlled movement—don’t rush.
- Keep your spine in a neutral position throughout each exercise.
- Pair with stretches like cobra pose or bird dog for added spinal mobility.
Final Thoughts: Build a Back That Has Your Back
Whether you’re recovering from injury or just aiming to move pain-free, incorporating bodyweight exercises for lower back health can deliver life-changing results.
Moreover, start with these three moves 2–3 times per week, gradually increasing reps or sets. Additionally, over time, your core muscles, back extension strength, and posture will noticeably improve.
And remember—back pain doesn’t have to be your normal. You have the tools to take control, no gym required.
Struggling with stubborn back pain? These bodyweight moves could change everything — and you don’t need any equipment! Want even faster relief? Check out our Low Back Pain Solved program!
FAQ’s
Are bodyweight exercises effective for relieving lower back pain?
Absolutely. Also, bodyweight back exercises like bird dogs, side planks, and loaded carries strengthen the core muscles and spinal erectors without putting excess strain on the lumbar spine. Moreover, they’re safe, scalable, and perfect for beginners and those recovering from injury.
How often should I do these exercises for best results?
Moreover, aim for 2–3 sessions per week, giving your muscles time to recover and adapt. Consistency is key. Over time, these movements activate intrinsic back muscles and build core stability, crucial for reducing chronic pain and improving posture
Do I need equipment like a pull-up bar or weights?
Not at all. These exercises can be done using just your body weight or with basic household items like a water jug, backpack, or even a towel. Moreover, just make sure to use a yoga mat or exercise mat for comfort and support.
Will these exercises help with sciatica or herniated discs?
These movements are designed to stabilize and support the spine, which can reduce the pressure that often contributes to sciatica or disc issues. However, it’s best to consult with a healthcare provider before starting if you have a diagnosed spinal condition.
How do I know if I’m doing them correctly?
Focus on key cues like keeping a neutral position, core engaged, shoulder blades retracted, and moving in a controlled, slow manner. Additionally, you should feel activation in your core, glutes, and upper back—not strain in your lower back. Moreover, watching instructional videos or working with a certified coach can also help ensure proper form.