Advanced Exercises for Lower Back Pain

Donkey kicks primarily target the glutes, but they are very useful for strengthening several areas of the lower body

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When I’m not in the classroom, you might find me planning my next outdoor adventure or experimenting with healthy recipes in the kitchen. And of course, in the gym or at home workout doing advanced lower back pain relief exercises.

As a teacher who spends time sitting many daily hours, and as a busy mom, I believe that being flexible is the key to maintaining a healthy lifestyle and reducing back discomfort which people who are not so active probably have relative often.

I’m always looking for new ways to incorporate fitness and healthy habits into my daily routine, and I love sharing my tips and tricks with others.

Today we will talk about a few advanced but safe techniques for lower back pain relief, which have personally helped me a lot and I practice them regularly to this day. For them, you don’t need a resistance band or gym.

Key Takeaway

  • Sitting for a long time can cause lower back pain, but exercising regularly can help!
  • Exercises like Bird Dog, Glute Bridge, Superman, Dead Bug, and Donkey Kicks can make your core and glutes stronger, which can reduce lower back pain.
  • Always talk to a doctor or physical therapist before starting a new exercise routine to make sure it’s safe for you.

What causes low back pain?

Low back pain can be caused by a lack of physical activity, with up to 85% of people worldwide leading sedentary lives according to the WHO. Sitting for long periods of time can make your hip flexors tight, reduce blood circulation, and cause stiffness in your lower back. It can also lead to weak abdominals and glutes, which can cause your pelvis to tilt forward and result in back muscle and nerve pain.

Five The Best Lower Back Pain Relief Exercises

When you’re in pain, it can be tough to move around and stay active. Some people might even be scared to move too much because they think the pain means they have a back injury. But usually, non-specific back pain is caused by a bunch of different things like weak or tense core muscles, doing things that strain your body in the wrong way, problems with how your brain processes pain, stress, and other emotional stuff.

Here are my top 5 lower back pain relief exercises:

5. The Bird Dog

This exercise is awesome for stabilizing your core and counteracting the muscle imbalance caused by sitting.

  1. To do it, start on your hands and knees with a neutral spine, and pretend someone is trying to push you over so that you make your body rigid.
  2. Then lift and extend your right arm forward and your left leg straight behind you without shifting your weight.
  3. Return to your hands and knees and repeat on the other side with your left arm and right leg.
  • Do 8 reps on each side and repeat 3 times.

4. The Glute Bridge

It is great for strengthening your glutes and stretching your hip flexors.

  1. Start by lying on your back with your legs bent and feet planted on the floor, with your heels just below your fingertips.
  2. Tuck your tailbone and drive your heels into the floor as you lift your hips toward the ceiling, stopping when your body creates a straight line from your knees to your shoulders.
  3. Slowly lower back to the ground one vertebrae at a time.
  • Do 10 reps and repeat 3 times.

3. The Superman

Awesome for working your core, glutes, and entire posterior chain (the muscles along the backside of your body). When you’re sitting and rounding your body forward, your posterior chain may not get used as much, but this exercise is great for countering that and reducing lower back pain.

  1. To do it, lie on your stomach with your arms above you in a “Y” shape.
  2. Then simultaneously lift your shoulders and legs off the ground, feeling a “squeeze” along the entire backside of your body.
  3. Hold for 3 seconds before slowly lowering back to the ground.
  • Do 10 reps and repeat 3 times.

2. The Dead Bug

This exercise is my top pick for a core workout that helps with lower back pain because it isolates the core while supporting the lower back and maintaining proper pelvic alignment.

  1. To do it, lie on your back with your arms straight above you and your legs lifted and bent at 90 degrees, creating a stiff core.
  2. Then lengthen your right arm and left leg at the same time, with your leg extending straight out in front of you and your arm straight behind you, making sure not to let your back come off the ground.
  3. Return to the starting position and repeat on the other side with your left arm and right leg.
  • Do 8 reps on each side and repeat 3 times.

1. Donkey kicks

The number one on my list of Lower back pain relief exercises. It is also known as hip extensions, which involve stretching your hip flexors to squeeze your glutes and can help with low back pain and pelvic instability. This move works your core similar to the bird dog exercise but with a greater emphasis on your glutes.

  1. To do donkey kicks, start on your hands and knees, pulling your belly button in and making your entire body stiff, just like in the bird dog exercise.
  2. Then raise one knee until it’s in line with your glute, keeping your leg bent to 90 degrees with the bottom of your foot facing the ceiling.
  3. Hold for 1 second and squeeze the glute on that side, then return to the starting position on your hands and knees.
  4. Repeat on the other side.
  • Do 8 reps on each side and repeat 3 times.


If you’re dealing with lower back pain from sitting too much, there are some easy exercises you can do to help. I found that being flexible and incorporating fitness into their daily routine has been super helpful.

The exercises like Bird Dog, Glute Bridge, Superman, Dead Bug, and Donkey Kicks to stabilize your core, strengthen your glutes, and stretch your hip flexors.

These exercises have personally helped me, and I am sure they can help you too! Just remember to consult with a doctor or physical therapist before starting any new exercise routine.

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