5 Functional Exercises to Build Strength & Support Your Lower Back

When your back hurts, it’s natural to want to rest. But long periods of rest can actually make pain worse. That’s because your muscles weaken and stiffness builds up, leaving your back with even less support than before.

The truth is, back pain is rarely just about your spine. The muscles in your core, hips, and legs all play a role in how much pressure your back has to handle. When these muscles are strong, they share the workload, protect your spine, and help you move more comfortably.

That’s why improving strength is one of the most important things you can do if you’re dealing with back pain. It doesn’t just reduce discomfort in the moment, it helps prevent pain from coming back.

Here are five effective ways to start building strength and supporting your lower back.

Five Simple Back Exercises You Can Try 

1. Strengthen Your Core

Your core is more than just your abs. It includes deep muscles that wrap around your spine like a brace. A weak core leaves your back vulnerable during everyday movements like sitting, standing, or lifting.

Try this movement:
Lunge with core engagement

• • Step forward into a lunge.
  • Keep your torso tall and gently draw in your lower stomach muscles.
  • Push back to standing.
  • Repeat 10 times on each leg.

Looks like: Taking a big step forward and bending both knees, then standing back up.

2. Build Stronger Legs

Your legs are your biggest support system. When they’re weak, your back ends up compensating during simple tasks like standing up from a chair, walking up stairs, or carrying groceries.

Try this movement:
Multi-planar step-up

• • Step onto a sturdy box or step with your right foot.
  • Drive through your heel to stand tall.
  • Step down and repeat forward, sideways, and at an angle to challenge your balance.
  • Do 8–10 reps in each direction.

Looks like: Stepping onto a stair and back down, trying it from different angles.

3. Activate Your Glutes

Your glutes are some of the most powerful muscles in the body. But modern lifestyles with lots of sitting often make them weak and inactive. When that happens, your back muscles overwork just to keep you upright.

Try this movement:
Single-leg slider lunge

• • Place your right foot on a slider or towel.
  • Keeping most of your weight on your left leg, slide your right foot back into a reverse lunge.
  • Engage your glutes as you return to standing.
  • Repeat 8–10 times per side.

Looks like: Sliding one foot back behind you, almost like it’s on ice, while your other leg bends to support you.

4. Strengthen and Loosen Your Hips

Tight or weak hips can change how you walk and move, forcing your spine to take on stress it wasn’t designed for. Improving hip strength and flexibility balances your body and reduces uneven strain.

Try this movement:
Lateral lunge

• • Step out to the side with your right leg.
  • Push your hips back and bend your right knee while keeping your left leg straight.
  • Return to standing.
  • Repeat 8–10 times per side.

Looks like: Stepping out to the side and bending one knee, while the other leg stays straight.

5. Walk Every Day

Walking may seem simple, but it’s one of the best whole-body exercises you can do for your back. It strengthens your legs, improves circulation, and loosens stiff muscles.

Tips for success:

• • Start with 5–10 minutes at a comfortable pace.
  • Gradually add more time as it feels easier.
  • Use supportive shoes to protect your joints.

Looks like: Heading out for a short walk around the block

Why Strengthening Matters

Most people think back pain is just about the spine itself. But weak or imbalanced muscles are often the real driver of pain. When your legs, hips, and core don’t pull their weight, your back picks up the slack. That constant strain leads to soreness, stiffness, or even injury.

By building strength, you:

• • Improve posture and stability
  • Reduce pressure on the spine and joints
  • Move more freely with less pain
  • Lower your risk of recurring back problems

Strength is protective. It gives your back a better chance to heal and stay healthy long term.

FAQs

Back pain isn’t only about what’s happening in your spine. It’s about how the rest of your body supports it. Strengthening your legs, hips, and core gives you a solid foundation so your back doesn’t have to work overtime.

Our team of Physical and Occupational Therapists is here to help you prevent injury, stay active, and move pain-free.

Treatment is covered by insurance, no referral is required to start, and with flexible in-clinic and virtual appointments available, you can find a time that works with your schedule.

Call 716-458-1990 or use this button to schedule online: