The 11 Best Ab Exercises for Lower Back Pain: Strengthen Your Core Without Strain  

Lower back pain ^[1] make traditional ab workouts unbearable, but the best ab exercises for lower back pain can provide relief and strengthen your core safely.

Exercises like sit-ups often place too much strain on the lower spine, worsening discomfort instead of helping.

The key to core exercises ^[3] that support pain relief is targeting deep core muscles while maintaining proper form and spine stability.

To help you build a strong core and reduce pain, we’ve compiled the 11 best ab exercises ^[2] for lower back pain, recommended by fitness and physical therapy experts.

These movements strengthen the abdominal and glute muscles while protecting your lower back.

1. Dead bug ( with Arm Movement)

• The starting position is bringing your knees up over hips.
• Your knees are bent at 90 degrees and bring your arms over your shoulders.
• The first progression is just moving your arms.
• Bring your arms overhead and then back to the starting position.

2. Dead Bug (with Leg Movement)

• You are reaching down with one leg, coming back to the start.
• Just alternating back and forth.
• And going through a smooth controlled movement.

3. Dead Bug (Alternating Arm & Leg Movement)

Arm overhead, opposite legs reaching, and then switching sides — these are some of the best ab exercises for lower back pain.

• Start off with 5 repetitions on each side.
• You  should feel like you have worked and that you feel like you have done something.
• If it feels too easy, you can progress to10 repetitions.

The key thing to remember is that your abdominal area is active and tight. You are just focusing on moving in that shoulder area and hip area. You are going through nice, slow and controlled movement of the arms and legs.

4. Four Plank Position

• Move into a four-point position, with your hands underneath your shoulders, your knees underneath your hips, your knees about shoulder-width apart, and your head in line with your body.
• Tighten up your abdominal area.
• After that, this is level one.
• You can start with this level if the force of gravity on your back is all you can handle.
• Always make sure that you can take deep breaths in the position that you are in.

5. Four Plank Position with Progression

• Progress from the four plank position makes alternating the arms more challenging.
• Tighten your abdominal area, bringing one arm out and lowering it back down.
• After that, alternate back and forth.
• Try to maintain a neutral spine, so the only thing moving is your arm.

6. Bringing In The Legs

• Ensure you are aligned with your head in line and tighten your abdominal area.
• Extend your leg, reaching with your heel, and then return down and alternate sides.
• Lastly, don’t arch through the back.

7. Alternating Arms and Legs

• Progress to the fourth level, which is alternating arms and legs.
• Reach forward with one arm while extending back with the opposite leg.
• After that, return smoothly and then switch sides.

8. Bringing in Tubing

• Lastly, you can bring in Tubing to progress the exercise.
• Wrap one end around your ankle and the other end around your hand.
• Move into the four-point position, tighten your abdominal area, hold your pelvis area in place and then keep everything in good alignment.
• Reach with one arm and the opposite leg while fighting the resistance of the Tubing.
• After that, return slowly and repeat on the other side.

Please go through the movement and hold it for a second or two at the end position. Start with one set of five reps on each side and then progress to ten repetitions on each side.

Give that a go if you have back pain. Figure out the appropriate level for you, whether you are just at the four-point level or alternating arms and then legs with tubing level.

9. Bird Dog

• Begin in a 4-point position, with your hands underneath your shoulders and your knees underneath your hips.
• After that, contract your abdominal muscles.
• Take a deep breath and lift your right arm to be in line with your shoulder as you extend your left leg behind your body.
• After that, keep your hips and shoulders parallel to the floor.
• Exhale as you pull your extended leg and arm to the center, bringing your elbow towards your bent knee and rounding your lower back as you slowly drop your head towards your chest.
• Repeat the movement with 10 repetitions.
• Relax and then repeat the movement on the opposite side.

Why It Works: Improves spinal stability and helps correct muscle imbalances.

According to Dr. Stuart McGill, a renowned spine biomechanics expert, “Traditional sit-ups and crunches create too much strain on the lower spine and should be replaced with spine-friendly core exercises like the bird dog and glute bridge to build a strong core without increasing back pain.”

10. Glute Bridge

• Lie on your back with your knees bent and your feet flat on the floor, relaxing your upper body.
• After that, place your arms at your side.
• Contract your abdominal area, then push from your heels to lift your hips.
• Maintain good alignment with your head, shoulders, hips, and then knees.
• Hold this position for several deep belly breaths, in through your nose and out through your mouth.
• After that, relax and return to the starting position.

Why It Works: Strengthens the glute muscles and core, reducing internal pressure on the lower back.

11. Fire Hydrant

• Begin in a 4-point position with your arms beneath your shoulders and then your knees below your hips.
• After that, engage your core muscles.
• Lift one knee out to the side.
• Hold the position for a couple of seconds.
• Lower your knee to return to the starting position and repeat the movement with 10 repetitions.
• Relax and then repeat the movement on the opposite side.

Why It Works: Enhance core strength and improves spine stability.

Final Word

Adding these pain-relieving core exercises to your fitness routine can reduce pain and prevent further injury.

Remember to maintain proper form and start with gentle stretches before progressing to more challenging exercises.

If you feel shooting pains, stop immediately and consult a professional to avoid worsening your condition.

Start small, stay consistent, and enjoy a stronger, healthier back with the best ab exercises for lower back pain!

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Frequently Asked Questions

Can I do an abs workout if I have lower back pain?

Yes, but choose low-impact core exercises like dead bugs, bird dogs, and planks to avoid straining your back. Avoid crunches and sit-ups.

Does lower back pain mean weak abs?

Not always, but weak core muscles can contribute to lower back pain by failing to support your spine properly.

Will strengthening my core help lower back pain?

Yes, a strong core stabilizes the spine, reduces strain on the lower back, and improves posture, which can relieve pain.

What are signs of a weak lower back?

Common signs include frequent back pain, poor posture, difficulty standing for long periods, and lower back stiffness or fatigue after light activity.