Back injuries can happen during everyday activities like lifting groceries, carrying children, or even sitting for long periods. Building a strong core can help support your spine and improve movement patterns, which may lower your risk of injury.1

1. Dead Bug

The dead bug uses your core muscles to stabilize your spine while your arms and legs move independently. This can help improve body awareness and reduce unnecessary stress on your lower back.2

How to do it:

1. Lie on your back with your arms extended straight toward the ceiling.
2. Lift your knees so they are bent to 90 degrees.
3. Engage your abdominal muscles by pressing your lower back gently into the floor.
4. Slowly lower your right arm and left leg toward the floor.
5. Return to the starting position and repeat on the opposite side.
6. Complete three sets of 10 repetitions per side.

2. Bird Dog

The bird dog exercise strengthens the muscles that support good posture and balance. It also helps improve coordination between your upper and lower body.3

How to do it:

1. Start on your hands and knees.
2. Engage your core (imagine you’re pulling your belly button towards your spine) and keep your back flat.
3. Extend your right arm forward and your left leg backward.
4. Hold for 2 to 3 seconds.
5. Return to the starting position and switch sides.
6. Perform three sets of 10 repetitions per side.

3. Glute Bridge

Your glutes—the three primary muscle groups in your butt—play an important role in protecting your lower back during everyday activities including lifting, walking, and climbing stairs. The glute bridge exercise helps strengthen your glutes and hips and improve pelvic stability.4

How to do it:

1. Lie on your back with your knees bent and feet flat on the floor.
2. Engage your abdominal muscles.
3. Press through your heels and lift your hips off the ground while squeezing your glutes together.
4. Hold for 2 to 3 seconds at the top.
5. Slowly lower back down.
6. Complete three sets of 10 repetitions.

4. Forearm Plank

The forearm plank challenges your entire core to work together as one unit. It helps build endurance in your muscles that support proper spinal alignment throughout the day.5

How to do it:

1. Position yourself in a plank on your forearms and toes.
2. Keep your body in a straight line from head to heels.
3. Engage your abdominal muscles and avoid letting your hips sag.
4. Hold for 15 to 30 seconds.
5. Repeat 2 to 3 times.

5. Side Plank

The side plank strengthens the muscles along the sides of your trunk that help prevent excessive bending and twisting of your spine. These muscles are especially important for stability during everyday movements.6

How to do it:

1. Lie on your side with your elbow directly under your shoulder.
2. Keep your body in a straight line as you lift your hips off the floor.
3. Hold for 15 to 30 seconds. Repeat on the opposite side.
4. Perform two to three rounds per side.

How To Build a Back-Friendly Core Routine

You do not need long workouts to build core strength. Performing these exercises two to three times per week can help build stability and support spinal health over time. Focus on slow, controlled movements and proper form rather than rushing through repetitions. Consistency, combined with regular physical activity, can go a long way toward helping prevent back injuries.7

If you have a history of back pain, a previous injury, balance concerns, or another medical condition, it is important to talk to your doctor before beginning a new exercise routine. A physical therapist can also evaluate your strength, mobility, and movement patterns and help design a personalized program that supports your goals while reducing your risk of future back injuries.8