Lower back pain is one of the most common health issues worldwide, but the good news is, you don’t have to just “live with it.” Recent research shows that strength training can be one of the most effective ways to reduce lower back pain, improve function, and prevent future problems.

A 2015 review by Steele et al. found that targeted resistance training, especially exercises that strengthen the lumbar extensors (lower back muscles), can significantly reduce both pain and disability. Similarly, a large review by Searle et al. showed that strength-focused programs were more effective than general fitness routines for people with chronic back pain.

The key? It’s not just about getting stronger — it’s about strengthening the right muscles. Studies highlight the importance of working the core, glutes, hips, and deep spinal stabilizers like the multifidus. Exercises such as dead bugs, bird dogs, glute bridges, and controlled lifting movements help build a resilient spine.

Programs that gradually increase strength while focusing on proper movement patterns are consistently shown to offer the best results. Core stability exercises, in particular, have outperformed general exercise programs in improving pain and function, according to research from Wirth et al. in 2017.

If you’re struggling with back pain, working with a professional to design a personalized, strength-based program could make a real difference. Science backs it — and your back will thank you.

Steele, J., Bruce-Low, S., & Smith, D. (2015).
A review of the specificity of exercises designed for conditioning the lumbar extensors.

Searle, A., Spink, M., Ho, A., & Chuter, V. (2015).
Exercise interventions for the treatment of chronic low back pain: a systematic review and meta-analysis of randomized controlled trials.