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3 Best Exercises for Lower Back Pain Relief | Chiropractor for Low Back Pain in Winter Garden, FL

A chiropractor in Winter Garden, FL demonstrates 3 targeted exercises—plank, Superman, and leg lifts—to strengthen the lower back and prevent pain.

Key Takeaways

  • The standard plank builds full-core stability and should be held 15 seconds to 1 minute for 2–3 sets per day.
  • The Superman exercise targets the quadratus lumborum (QL) muscles in the lower back—perform 10–12 reps for 3 sets with a slow, controlled release.
  • Leg lifts are performed with hands under the sacrum for support; beginners should start with single-leg lifts before progressing to both legs simultaneously.
  • All three exercises are low-impact and can be performed on the floor or a mat, making them accessible for most fitness levels.
  • Consistent daily practice of these movements helps prevent lower back tension from returning and supports long-term spinal health.

Overview

3 Best Exercises for Lower Back Pain Relief

If you're dealing with persistent lower back tension or simply want to prevent it from returning, targeted strengthening exercises can make a significant difference. In this video, one of our chiropractors at Atlas Injury to Health in Winter Garden, FL walks you through three low-impact exercises designed to build core and lower back strength safely and effectively.

The Exercises

  • Standard Plank – Stabilize on your forearms and toes, keeping your hips level (no sagging or hiking). Hold for 15 seconds up to 1 minute, 2–3 sets per day. A foundational move for full-core stability.
  • Superman – Performed face-down on the floor, you simultaneously lift both arms and legs, squeezing through the lower back to target the quadratus lumborum (QL) muscles. Aim for 10–12 reps, 3 sets per day, with slow, controlled release on every rep.
  • Leg Lifts – Lying on your back with hands placed under the sacrum for support, beginners start by lifting one leg at a time before progressing to both legs together. Slow, controlled movement up and down. 10–12 reps, 3 sets per day.

These exercises complement chiropractic care by reinforcing the muscles that support your spine—helping you hold your adjustments longer and reducing the likelihood of pain flare-ups.

Full Transcript

Another great exercise that we can do to help strengthen the low back and prevent pain is the standard plank. Here what we're going to do is we're going to stabilize on our elbows and forearms here on top of our toes and what we want to do is keep the glutes at a nice even level. We don't want them sinking down or coming up in the air. You can hold this pose for about 15 seconds up to a minute and you can do 2-3 sets per day. Another great low impact workout that we can do to help strengthen the low back and the core and prevent low back pain is called the Superman. I would perform this exercise on a hard surface, preferably the floor. And what we're going to do is we're going to raise both legs and both arms up in the same direction and create a crunch similar to how you do crunches with your abs. But we're going to accentuate that squeeze here in the low back to strengthen these QLs. All the way down, we want to slowly release that grip, and we want to slowly release the glutes and the low back to give us nice and easy release on that movement I would perform 10 to 12 reps and about three sets per day on this exercise Another great exercise to strengthen the low back and prevent any of that tension from returning are called leg lifts. Now what we're going to do here, we're going to lay on a flat surface, preferably a floor or a mat, and we're going to place both of our hands underneath the small of our back, but right on top of the sacrum. Now we're going to lift our head off of the floor, And for the beginners, what we want to do is lift one leg at a time to really work the low back and the core. And so we'll bring it up nice and slow and down and controlled. We'll bring the other side up nice, slow, down and controlled. And once this movement is achievable, then we're going to bring both legs up at the same time. Nice, smooth and controlled on the way down and on the way up. You can do 10 to 12 reps for this exercise. And again, I would recommend three sets per day. Thank you.