The best core exercises for back pain are controlled moves that train your trunk to stay steady, such as dead bugs, bird dogs, side planks and loaded carries. However, the core isn’t magic. Research suggests most types of exercise help back pain, so the right core work is the kind you’ll do consistently, as part of a full-body strength plan.

I’ve spent over 30 years of personal training in San Diego, and back pain is one of the most common reasons people walk into my private Bay Park studio. So here’s how I coach the core, what the research actually says, and the signs that mean you should see a doctor first.

Core exercises for back pain guide: Chris Keith training with battle ropes in his private Bay Park studio

What are the best core exercises for back pain?

Your core is more than your abs. It includes the muscles around your whole trunk: the front, the sides, the back and the hips. That’s why I pick exercises that train all of those areas together, rather than one muscle at a time.

Here are the six moves I start most people with. First, move slowly and stay in a range that feels comfortable. Then, stop any exercise that sharply increases your pain.

Exercise What it trains Starting dose
Dead bug Front of the trunk, keeping the low back steady 2 sets of 6 to 8 slow reps per side
Bird dog Back and hip muscles, balance 2 sets of 6 to 8 reps per side, 3-second hold
Side plank (from the knees at first) Sides of the trunk and hips 2 to 3 holds of 15 to 20 seconds per side
Glute bridge Glutes and hamstrings 2 sets of 10 to 12 reps
Suitcase carry Whole trunk, grip, posture under load 3 walks of 20 to 30 steps per side
Pallof press (with a band or cable) Resisting rotation 2 sets of 8 to 10 reps per side

A few coaching notes make these moves work better:

  • Dead bug: Lie on your back with your arms up and knees bent over your hips. Slowly reach one arm and the opposite leg away, and then return. Keep your low back relaxed against the floor, and breathe out as you reach.
  • Bird dog: On your hands and knees, reach one arm forward and the opposite leg back. Also, imagine a glass of water balanced on your low back, so you move without twisting.
  • Side plank: Start from your knees, with your elbow under your shoulder. As a result, you build strength in the sides of your trunk before moving to your feet.
  • Suitcase carry: Hold a dumbbell or kettlebell in one hand and walk tall. In fact, it’s one of my favorite core exercises, because it looks like real life: carrying groceries, luggage or a child.

What does the research say about core exercises for back pain?

The short answer is that exercise helps, and the type matters less than many people think. For example, a 2020 review of 89 studies in the British Journal of Sports Medicine compared different kinds of exercise for chronic low back pain. Pilates, stabilization (core control) exercise, strength training and aerobic exercise came out on top, depending on the outcome. However, the authors rated the evidence as low quality, so no single method is a clear winner.

Similarly, a 2016 Cochrane review of motor control exercise found that this style of core training helped pain and disability more than minimal treatment. In other words, it works. But over the longer term, it worked about as well as other forms of exercise.

The World Health Organization reached a similar point in its 2023 guideline on chronic low back pain. It lists structured exercise programs among the non-surgical options it recommends. In addition, it advises against routinely using lumbar braces, belts and supports.

That matches what I’ve seen in over 30 years of coaching. Core exercises for back pain help, but they work best as one piece of a bigger plan. So I pair them with squats, hinges, rows, carries and walking, and the weights go up gradually.

Do you need to brace your core all the time?

No, and this is one of the biggest myths I hear. Bracing is a useful skill when you lift something heavy. However, squeezing your stomach tight all day isn’t necessary, and it can leave you stiff and tired. Keep in mind that your spine is strong and built to move.

Instead, I teach people to breathe well, brace when the load calls for it and then relax. My guide to breathing and bracing walks through that skill step by step. Also, if stiff hips or a tight mid-back are part of your picture, my mobility exercises pair well with the moves above.

How often should you do core exercises for back pain?

For most people, I suggest doing core exercises for back pain two to four days a week. For instance, you can add three or four of the moves above to the start or end of a strength workout. Then, on other days, a 10-minute version works well at home.

Because progress comes from small steps, change only one thing at a time. For example, add a rep, hold a side plank for five seconds longer or pick up a slightly heavier weight for carries. After all, the goal is to build strength steadily, not to finish every session exhausted.

A little soreness while training can be normal. However, pain that keeps climbing, or that’s still worse the next day, is a sign to scale back. In that case, reduce the range, the load or the number of sets, and then build up again.

If your back mostly bothers you after long days at a desk, read my article on lower back pain from sitting. It covers movement breaks and simple moves for the workday.

How does a trainer build core strength safely?

In my studio, I start by watching how someone moves. For example, I look at how they get up from the floor, hinge to pick something up, squat and carry a weight. Then I choose core exercises they can do well, and I build up from there. I call this approach The Chris Keith Method.

Keep in mind that I’m a trainer, not a clinician. That’s why I don’t diagnose back pain or treat it. However, if a doctor or physical therapist is treating you, I’m glad to work alongside them. My strength training after physical therapy program is built for that handoff.

Want a core plan built around your back? Text Chris at (619) 840-9099 for a free consultation.

When should you see a doctor or physical therapist?

Most everyday back aches ease with time and movement. However, some signs need a medical check before you exercise. The Mayo Clinic’s back pain guide lists several, and I’d add a few more. See a doctor or physical therapist if you notice:

  • Numbness, tingling or weakness in one or both legs
  • Pain that spreads down your leg, especially below the knee
  • Pain at night or at rest that doesn’t ease
  • Pain that lasts more than a few weeks, or comes with unexplained weight loss or a fever
  • Pain after a fall, a blow to the back or another injury (get care right away)
  • New loss of bladder or bowel control (get emergency care)

In short, if something feels unusual, get it checked first. Then, once you’re cleared, come back to training.

Frequently Asked Questions

What are the best core exercises for back pain?

Good starting points are the dead bug, bird dog, side plank, glute bridge, suitcase carry and Pallof press. They train the front, sides and back of your trunk without heavy spine bending. However, no single move is best for everyone. The right ones are the moves you can do with control and without a sharp rise in pain, and then progress over time.

Are sit-ups bad for your back?

Sit-ups aren’t dangerous for most healthy people, but they’re rarely my first choice for someone with a sore back. Many people find repeated bending uncomfortable when their back is irritated. So I start with moves like dead bugs and bird dogs, which train the trunk to stay steady while the arms and legs move. Later, some people add bending work back in.

How long does it take for core exercises to help back pain?

It varies from person to person, and nobody can promise a timeline. In general, research on exercise programs for back pain looks at results over several weeks to months. So, in my experience, it’s fair to give a new routine several weeks of training two or three times a week before you judge it. Still, see a doctor if your pain isn’t improving.

Should I brace my core all day to protect my back?

No. Bracing is useful when you lift something heavy, but holding your stomach tight all day isn’t necessary and can leave you stiff and tired. Instead, I teach people to breathe normally, brace when the load calls for it and then relax. In other words, a strong, relaxed trunk that can move freely is the goal.

Can a personal trainer help with back pain?

A personal trainer can teach you safe core exercises, build full-body strength and help you stay consistent. However, a trainer shouldn’t diagnose or treat back pain. If you have red-flag symptoms, a recent injury or a known spine condition, see a doctor or physical therapist first, and then train with their guidance. I’m glad to work alongside them.

Research and Guidelines Cited

Ready to build a stronger back? Text Chris at (619) 840-9099 for a free consultation, or contact Chris online. Sessions are private and 1-on-1 at the studio at 5260 Riley St in Bay Park, an easy drive from Mission Bay, Clairemont and Old Town.

Chris Keith has over 30 years of personal training in San Diego (since 1995) and was voted Best Personal Trainer by San Diego Magazine.