Lower back pain affects millions, often from weak core stability or poor posture. These 4 equipment-free exercises:
- Dead Bug
- Side Plank
- Bird Dog
- Plank
—target deep core muscles to stabilize your spine and deliver fast relief. Do this circuit 2-3x daily for lasting results.
Why These Moves Work
Weak transverse abdominis and obliques let your spine wobble, causing pain. Dead Bug teaches controlled core bracing; Side Plank builds lateral strength; Bird Dog enhances balance; Plank ties it all together with full-core activation. Studies show core training reduces chronic low back pain by 30-50% in weeks. Perfect for home gyms—no weights needed.
Move 1: Dead Bug
How to: Lie on your back, arms straight up, knees bent at 90° over hips. Press low back flat into floor. Slowly lower right arm overhead and left leg toward ground without arching back. Return, switch sides. Do 8-10 reps per side.
This move mimics spine-sparing patterns, firing deep stabilizers. Breathe out on extension—feel your core lock in? Common mistake: Rushing reps. Go slow for max protection.
Why it works: Trains anti-extension; mimics safe spine patterns under load.
Move 2: Side Plank
How to: Lie on side, elbow under shoulder, feet stacked. Lift hips to form straight line from head to feet. Hold 20 seconds per side. Modify on knees if needed.
Obliques prevent side-bending stress on your lumbar. If hips sag, shorten hold time.
Why it works: Bolsters obliques and quadratus lumborum, preventing lateral tilt that pinches discs.
Move 3: Bird Dog
How to: On all fours, hands under shoulders, knees under hips.
Extend right arm forward, left leg back—keep hips level. Hold 1-2 seconds, switch. 8 reps per side.
.Why it works: This anti-rotation drill syncs back extensors with core. Builds resilience for daily lifts and twists.
Move 4: Plank
How to: Forearms on ground, shoulders over elbows, body straight—no hip sag. Squeeze glutes and core. Hold 30 seconds.
Tuck pelvis slightly; breathe steadily. Avoid: Butt up or piking. Nail form for pain-free power.
Why it works: Full anterior chain engagement; ultimate lumbar shield.
Your 10-Minute Daily Circuit
| Exercise | Reps/Hold | Rest |
|---|---|---|
| Dead Bug | 8/side | 15s |
| Side Plank | 20s/side | 15s |
| Bird Dog | 8/side | 15s |
| Plank | 30s | 15s |
As your core and stabilizing muscles grow stronger from this circuit, level up by adding more reps or extending hold times to keep challenging your body and accelerating back pain relief.
Beginners start with 8 reps per side and 20-second holds, then progress to 12 reps and 30-45 seconds once form stays rock-solid—no sagging or wobbling. Advanced trainees can push to 15 reps or 60-second planks, ensuring constant adaptation that builds a bulletproof spine for daily life.
Track your increases weekly—you’ll feel the difference in strength and pain reduction fast!