Lower back pain can sneak up on you—whether from long hours at a desk, lifting awkwardly at work, or simply years of poor movement habits. At Back Space Chiropractic in Carlingford, we regularly help patients who are ready to take their recovery seriously. One of the most effective ways to support spinal health is by strengthening the muscles that support your lower back.
This blog offers a practical, evidence-informed guide to exercises that help reduce discomfort, increase resilience, and improve your functional movement over time.
Why Strengthening Your Lower Back Matters
The lower back (lumbar spine) is a load-bearing region that connects your upper body to your lower limbs. It plays a crucial role in everything from sitting and standing to walking, lifting, and even breathing. When the muscles around the lumbar spine are weak or imbalanced, the risk of pain, injury, and degeneration increases.
Strong core and hip muscles help distribute loads more evenly, support good posture, and decrease pressure on the spine—making strengthening exercises a vital part of chiropractic recovery.
Foundational Approach: Stability Before Strength
Before jumping into intense core workouts, we prioritise stabilisation. At our clinic, we follow the principles of the McGill Big 3, a set of low-load core stability exercises shown to be effective for people with lower back pain:
- McGill Curl-Up
- Side Plank (Modified if needed)
- Bird Dog
These exercises train the core to brace and stabilise the spine without excessive flexion or extension—helping build endurance and control.
Top Exercises to Strengthen Your Lower Back
1. Glute Bridges
Activates the glutes and hamstrings, reduces reliance on the lower back.
- Lie on your back with knees bent and feet flat
- Engage your core and lift your hips without arching your back
- Hold for 5–10 seconds, then lower slowly
2. Bird Dog (From McGill Big 3)
- Start on hands and knees
- Extend one arm and the opposite leg
- Keep hips and shoulders square
- Hold for 5–10 seconds, switch sides
3. Side Plank (Knees or Feet)
- Lie on your side, elbow under shoulder
- Lift hips off the ground
- Hold position, avoiding sagging
4. Dead Bug
Teaches core control while moving limbs.
- Lie on your back with arms up and knees at 90°
- Lower one arm and opposite leg slowly while keeping core braced
5. Hip Hinge (With Dowel or Resistance Band)
- Teaches proper bending mechanics
- Hinge at hips, not lower back, while maintaining a neutral spine
What to Avoid When Strengthening Your Back
While exercise is essential, certain movements can aggravate existing issues:
🚫 Repetitive sit-ups or crunches – increase spinal flexion pressure
🚫 Heavy lifting without core activation
🚫 Twisting under load or in fatigued states
At Back Space Chiropractic, we guide you in choosing exercises appropriate for your stage of recovery and condition.
How Chiropractic and Rehab Work Together
Strengthening is just one pillar. When paired with chiropractic care, manual therapy, and education, these exercises contribute to a holistic recovery plan.
Patients at our Carlingford clinic often experience:
- Improved movement confidence
- Reduced flare-ups of lower back pain
- Stronger posture and performance in daily activities
We reassess your movement patterns throughout your care plan to ensure continued progress.
Tips for Staying Consistent with Rehab Exercises
✅ Start slow and be consistent (2–3x per week is a good start)
✅ Track your progress in a journal or app
✅ Set up your environment: a mat, space, and routine time
✅ If unsure, consult your chiropractor to tailor your plan
When to Seek Professional Support
If lower back pain is interfering with your daily life, or you're unsure whether certain movements are safe, a personalised plan from a health professional is essential. At Back Space Chiropractic, we offer assessments, chiropractic adjustments, and rehab guidance to get you back on track—safely and confidently.
“Every journey to wellness is unique. Our personalised chiropractic treatments are designed to restore mobility, alleviate pain, and help you achieve lasting health and vitality.”
