5 Best Ab Exercises You Can Do With Back Pain

If you have back pain but still want to strengthen your core, focus on low-impact exercises that provide stability without straining your spine.

The best ab exercises for this are the plank, bird dog, dead bug, side plank, and glute bridge — each one engages your core while keeping your back supported.

Keep reading for a step-by-step breakdown of how to do them safely and effectively.

Understanding Core Strength and Back Pain

Your core does more than just help you look toned — it plays a vital role in spinal stability, posture, and overall movement.

Weak or imbalanced core muscles can contribute to back pain, while improper ab training can make it worse.

To strengthen your core safely, it’s essential to understand how these muscles support your spine and why certain exercises can either help or harm your back.

The Role of the Core in Spinal Health

Your core is made up of multiple muscle groups, including the transverse abdominis, rectus abdominis, obliques, and lower back muscles.

These muscles work together to provide stability and prevent excessive spinal movement, especially during daily activities like bending, lifting, and twisting.

When they’re strong and properly engaged, they reduce strain on the spine and help distribute pressure more evenly throughout the body.

Weak core muscles, on the other hand, force the lower back to take on more work than it should.

This can lead to poor posture, spinal misalignment, and chronic pain.

Many people with back pain experience discomfort due to an imbalance between the front (abdominal muscles) and the back (lumbar muscles).

A well-rounded core strengthening routine can correct this imbalance and alleviate unnecessary stress on the spine.

Building core strength isn’t about doing endless crunches — it’s about training the deep stabilizing muscles that support your spine.

Exercises that encourage core bracing, controlled movement, and proper posture are the safest and most effective ways to strengthen these muscles without causing strain.

Why Traditional Ab Exercises Can Worsen Back Pain

Many common ab exercises place excessive stress on the lower back, either by encouraging repetitive spinal flexion or forcing other muscles — like the hip flexors — to take over.

These movements can worsen existing pain or even contribute to long-term issues.

Some of the most problematic exercises for individuals with back pain include:

• Sit-ups and Crunches — These involve repeated spinal flexion, which can increase pressure on the discs in your lower back and aggravate pain.
• Russian Twists — The rapid twisting motion, especially when holding a weight, can strain the lower back and cause discomfort.
• Leg Raises — While effective for the lower abs, this exercise heavily engages the hip flexors. If your core isn’t strong enough, your lower back compensates, leading to strain.
• Superman Exercise — Lifting both arms and legs off the floor while lying on your stomach can hyperextend the spine, increasing compression and discomfort.

Instead of these high-risk movements, focus on exercises that maintain a neutral spine while building strength and endurance.

Safe alternatives include isometric exercises like planks, dynamic stability exercises like bird dogs, and controlled movements that engage the deep core without excessive spinal motion.

How Low-Impact Core Exercises Help

Low-impact core exercises prioritize stability, control, and proper muscle activation rather than aggressive, repetitive motion.

These movements are designed to strengthen the core without overloading the spine, making them ideal for individuals dealing with back pain.

One of the biggest benefits of these exercises is their ability to engage the deep core muscles, particularly the transverse abdominis.

This muscle acts like a built-in support belt for the spine, reducing strain and enhancing posture.

Many people unknowingly rely on their hip flexors rather than their core muscles, leading to tightness and discomfort.

Low-impact exercises train the body to engage the core properly, reducing dependence on the hip flexors.

Another key advantage is that isometric and controlled movements prevent excessive spinal movement.

Isometric exercises, like planks, require you to hold a stable position, strengthening the muscles without bending or twisting the spine.

Controlled exercises, such as dead bugs and bird dogs, reinforce stability and coordination, teaching your core to activate correctly in real-world movements.

When done correctly, low-impact core exercises not only build strength but also improve mobility and posture, reducing the likelihood of future back pain.

The key is consistency and proper form — rushing through movements or compensating with other muscle groups can diminish their effectiveness.

Plank — Full-Body Core Engagement Without Spinal Strain

The plank is one of the most effective core exercises for people with back pain because it strengthens multiple muscle groups without excessive spinal movement.

Unlike crunches or sit-ups, which involve repetitive flexing of the spine, a plank keeps your torso stable while engaging deep core muscles, reducing the risk of back strain.

When performed correctly, it helps improve posture, spinal support, and overall core endurance.

How the Plank Builds Core Strength Without Excessive Movement

A plank activates the transverse abdominis, rectus abdominis, obliques, and lower back muscles, all of which work together to keep your spine stable.

Because it’s an isometric exercise, meaning you hold a position rather than move through a range of motion, it allows you to strengthen your core without putting stress on the vertebrae or intervertebral discs.

Additionally, planks train your body to brace the core properly, a crucial skill for everyday movements like lifting objects, maintaining good posture, and preventing lower back discomfort.

They also enhance muscle endurance, which means your core will be better equipped to support your spine throughout the day, reducing the likelihood of fatigue-related pain.

Step-by-Step Guide on Proper Plank Form

Performing a plank with proper form is essential to maximize its benefits and avoid unnecessary strain. Follow these steps:

Set Up Your Position

• Lie face down and position your elbows directly under your shoulders with your forearms flat on the ground.
• Keep your hands either palm-down or in fists, whichever feels more comfortable.

Engage Your Core and Lift

• Press through your forearms and toes to lift your body off the ground.
• Your body should form a straight line from your head to your heels — avoid arching your lower back or letting your hips drop.
• Engage your core, glutes, and legs to maintain stability.

Hold and Breathe

• Keep your neck neutral by looking slightly ahead rather than down at your hands.
• Focus on breathing steadily — shallow or held breaths can cause unnecessary tension.
• Aim to hold the position for 30 seconds to 1 minute, gradually increasing time as your core strength improves.

Modifications for Beginners

If holding a full plank is too difficult, there are modifications to help you build strength safely:

• Knee Plank — Instead of balancing on your toes, drop your knees to the floor while keeping your back straight. This reduces the load on your core while still engaging the muscles.
• Elevated Plank — Placing your forearms on an elevated surface (like a bench or sturdy chair) shifts some of the pressure off your core, making it easier to maintain proper form.
• Shorter Hold Times — Start with 10- to 15-second holds, then rest and repeat. Gradually work up to longer holds.

Common Mistakes to Avoid

Even though the plank looks simple, small form errors can lead to discomfort or reduce effectiveness:

• Sagging Hips — Letting your hips drop increases pressure on the lower back, making the exercise counterproductive. Keep your hips level with your shoulders.
• Lifting Hips Too High — Raising your hips into a pike position shifts the work away from your core and onto your shoulders. Maintain a straight body line.
• Tensing Your Neck — Looking too far down or forward strains the neck. Keep your head in a neutral position aligned with your spine.
• Holding Your Breath — Forgetting to breathe reduces stability and can make the exercise feel harder. Focus on controlled, deep breathing.

Bird Dog — Stability and Coordination for a Stronger Core

The bird dog is an excellent exercise for strengthening the core while improving balance and spinal stability.

Unlike traditional ab exercises that involve flexing the spine, this movement reinforces proper posture by engaging the transverse abdominis, lower back, glutes, and shoulders.

It teaches the body to stabilize during movement, which is crucial for preventing back pain and maintaining a healthy posture throughout daily activities.

How This Exercise Improves Core and Spinal Stability

One of the biggest benefits of the bird dog is its ability to train deep core muscles without putting stress on the spine.

It promotes coordination between the upper and lower body while reinforcing proper spinal alignment, making it ideal for those recovering from back pain or looking to prevent it.

This exercise also enhances proprioception, or body awareness, which is essential for maintaining stability and control during movement.

By focusing on slow, controlled motions, the bird dog strengthens the muscles that support the lower back without excessive pressure on the spine.

Over time, this helps improve balance, coordination, and core endurance, reducing the likelihood of strain or injury.

Detailed Instructions on Proper Execution

Start in a Quadruped Position

• Get on all fours with your hands directly under your shoulders and knees under your hips.
• Keep your spine neutral, avoiding excessive arching or rounding of the back.

Engage Your Core and Extend Opposite Limbs

• Slowly extend your right arm forward and left leg backward, keeping both parallel to the floor.
• Avoid tilting your hips — keep them squared to the ground.
• Engage your core to prevent your lower back from arching.

Hold and Return to Start

• Pause for a few seconds at full extension while keeping your movements controlled.
• Slowly lower your arm and leg back to the starting position.
• Repeat on the opposite side (left arm, right leg).

Focus on Stability and Control

• Move slowly and deliberately, maintaining smooth transitions.
• Perform 8–12 repetitions per side, ensuring quality over quantity.

Tips for Maintaining Balance and Preventing Over-Arching

To get the most out of the bird dog, focus on maintaining proper alignment and core engagement throughout the movement.

Common mistakes include allowing the lower back to sag or shifting the hips to one side. To prevent this:

• Keep your core engaged throughout the movement, as if bracing for impact.
• Avoid lifting the leg too high, as this can cause your lower back to arch. Instead, focus on extending outward rather than upward.
• Slow down the movement to improve balance and coordination. Rushing through reps can lead to instability.
• Fix your gaze slightly ahead to keep your neck in a neutral position. Looking down too much can lead to rounding of the upper back.

Beginner Modifications

If maintaining balance is challenging, there are ways to modify the exercise while still building strength:

• Reduce the range of motion by only extending the arm or leg separately before progressing to both at once.
• Tap the extended foot and hand on the floor rather than keeping them lifted to provide additional support.
• Perform the movement near a wall for extra stability — place your extended foot lightly against the wall to maintain control.

Dead Bug — Controlled Core Activation for Spinal Protection

The dead bug is one of the safest and most effective core exercises for those with back pain because it strengthens the deep core muscles while keeping the spine in a neutral position.

Unlike traditional ab movements that can put stress on the lower back, the dead bug encourages proper core engagement and coordination between the upper and lower body.

This makes it a great exercise for improving stability, posture, and overall core endurance.

Why the Dead Bug is Effective for Strengthening the Deep Core Muscles

The dead bug primarily targets the transverse abdominis, which is responsible for stabilizing the spine and preventing excessive movement that can lead to pain.

It also engages the rectus abdominis, obliques, and hip flexors, all while reinforcing proper breathing patterns and body control.

This exercise teaches you how to brace your core properly, a skill that is crucial for everyday activities like lifting, bending, and twisting.

By training the body to engage the core while moving the arms and legs, the dead bug helps improve coordination and prevent imbalances that can contribute to back discomfort.

Since it is a supine exercise, there is no risk of spinal compression, making it a safer alternative to traditional ab workouts like sit-ups or leg raises.

Step-by-Step Breakdown of Proper Technique

Start in the Right Position

• Lie flat on your back with your arms extended straight toward the ceiling and your knees bent at a 90-degree angle over your hips.
• Keep your lower back pressed firmly into the floor to maintain a neutral spine.

Engage Your Core and Move Slowly

• Lower your right arm and left leg toward the floor simultaneously while keeping your back in contact with the ground.
• Move slowly and with control, stopping just before your hand and foot touch the floor.

Return to Start and Switch Sides

• Bring your arm and leg back to the starting position while keeping your core engaged.
• Repeat on the opposite side (left arm, right leg).

Maintain Breathing and Form

• Inhale as you extend your limbs and exhale as you return to the start position.
• Perform 10–12 repetitions per side, ensuring each movement is controlled and intentional.

How to Maintain a Neutral Spine and Avoid Lower Back Strain

Keeping a neutral spine is key to getting the most out of the dead bug without causing back discomfort.

Many people make the mistake of allowing their lower back to lift off the floor, which reduces core activation and increases spinal strain.

To avoid this:

• Press your lower back into the floor throughout the movement — if you feel space between your back and the ground, reset your form.
• Engage your core before each rep as if bracing for impact.
• Slow down your movements — rushing through the exercise can cause you to lose control and shift tension away from the core.
• Keep your limbs aligned — moving your arms and legs too high or too low can put unnecessary strain on the back and shoulders.

Advanced Variations

Once you’ve mastered the basic dead bug, you can increase the challenge by adding resistance or modifying the movement:

• Use a Resistance Band — Hold a resistance band in both hands and anchor it behind you for added tension as you move your arms.
• Add Ankle Weights — Light ankle weights create more resistance, making your core work harder to stabilize.
• Perform with a Stability Ball — Place a stability ball between your hands and knees and press into it while moving the opposite arm and leg. This engages the core even more.
• Slow Eccentric Reps — Extend your limbs twice as slowly and hold the position for a second before returning to start.

Side Plank — Strengthening Obliques While Supporting the Spine

The side plank is an excellent core exercise that targets the obliques, transverse abdominis, and lower back muscles while improving spinal stability.

Unlike traditional planks, which focus on overall core endurance, the side plank emphasizes lateral stability, helping to correct imbalances between the left and right sides of the body.

This makes it especially valuable for those experiencing back pain, as a lack of lateral strength can contribute to poor posture and spinal misalignment.

How Side Planks Build Lateral Stability and Reduce Asymmetry

Many people unknowingly have imbalanced core strength, meaning one side of their body is stronger than the other.

These asymmetries can lead to compensatory movement patterns, which increase stress on the lower back, hips, and spine.

The side plank directly targets the obliques and deep stabilizing muscles, helping to correct these imbalances by forcing both sides of the core to work independently.

Unlike twisting exercises that can strain the lower back, the side plank allows for safe, controlled engagement of the obliques without excessive spinal movement.

It also strengthens the glutes and shoulders, which further contributes to improved posture and spinal alignment.

By incorporating side planks into your routine, you enhance overall core stability, making everyday movements — like bending, lifting, and twisting — safer and more efficient.

Step-by-Step Guide for Safe Execution

Set Up Your Position

• Lie on your side with your elbow directly under your shoulder and your legs fully extended, stacking one foot on top of the other.
• Keep your forearm flat on the ground, with your palm facing down for stability.

Engage Your Core and Lift

• Press through your forearm and the side of your bottom foot to lift your hips off the ground, creating a straight line from your head to your feet.
• Keep your core engaged and your glutes tight to maintain stability.

Hold and Maintain Form

• Avoid letting your hips sag or rise too high — your body should remain aligned.
• Hold the position for 20–30 seconds, breathing steadily, before lowering back down.
• Switch sides and repeat.

Progress as You Gain Strength

• As you build endurance, increase your hold time to 45–60 seconds per side.
• For added difficulty, raise your top arm or top leg to challenge your balance.

Beginner-Friendly Modifications

If a full side plank is too challenging, there are ways to make it more accessible:

• Bent-Knee Side Plank — Instead of extending your legs, bend your knees at a 90-degree angle and balance on your bottom knee. This reduces the load on your core while still engaging the obliques.
• Wall-Assisted Side Plank — Perform the side plank with your back lightly touching a wall to provide extra support and encourage proper alignment.
• Shorter Holds — Start with 10–15 second holds and gradually increase as your core strength improves.

Common Mistakes to Watch For

Proper form is crucial to avoid unnecessary strain on the lower back, neck, and shoulders. Be mindful of these mistakes:

• Collapsing Shoulders — Keep your shoulder stacked over your elbow, and avoid shrugging or letting your upper body sink.
• Sagging Hips — If your hips drop, it reduces core engagement and places strain on the lower back. Keep your body in a straight line.
• Holding Your Breath — Maintain a steady breathing pattern to improve endurance and prevent unnecessary tension.
• Over-Rotating the Hips — Keep your hips squared forward rather than twisting or leaning back.

Glute Bridge — Core Engagement With Lower Back Relief

The glute bridge is a highly effective exercise that strengthens the glutes, core, and lower back while alleviating tension in the spine.

Unlike exercises that place direct strain on the lower back, the glute bridge works by engaging the posterior chain — particularly the gluteus maximus, hamstrings, and deep core muscles — to promote stability and reduce pressure on the lumbar spine.

It’s a great addition to any routine focused on core strength, back pain relief, and improved posture.

Why Strengthening the Glutes Also Benefits the Core and Back

Weak glutes contribute to poor posture, lower back pain, and hip instability.

The glutes are one of the body’s largest and most powerful muscle groups, and when they are weak, other muscles — such as the lower back and hip flexors — compensate, leading to tightness and discomfort.

Strengthening the glutes helps offload stress from the lower back and encourages proper pelvic alignment, making movements like walking, lifting, and sitting more efficient and less painful.

Additionally, the glute bridge directly engages the deep core muscles, including the transverse abdominis, which helps stabilize the spine.

By reinforcing the connection between the glutes, core, and lower back, this exercise promotes a stronger, more resilient foundation for daily activities and athletic movements.

Step-by-Step Guide to Performing a Glute Bridge Correctly

Set Up Your Position

• Lie on your back with your knees bent and feet hip-width apart, flat on the floor.
• Keep your arms at your sides, palms facing down for support.

Engage Your Core and Lift

• Press through your heels and squeeze your glutes as you lift your hips toward the ceiling.
• Your body should form a straight line from your shoulders to your knees.

Hold and Lower with Control

• Hold the top position for 2–3 seconds, keeping your core braced and avoiding excessive arching in the lower back.
• Slowly lower your hips back to the floor in a controlled motion.
• Perform 10–15 repetitions, focusing on maintaining proper form.

How to Engage the Core Properly to Avoid Excessive Arching

A common mistake during the glute bridge is overarching the lower back, which shifts the focus away from the glutes and places unnecessary strain on the spine.

To prevent this:

• Tuck your pelvis slightly before lifting to keep the movement focused on the glutes rather than the lower back.
• Engage your core by pulling your belly button in toward your spine before initiating the lift.
• Push through your heels instead of your toes to maximize glute activation.
• Avoid lifting too high — your hips should be in line with your knees, not pushing beyond them.

Progressions to Increase Challenge

Once you’ve mastered the basic glute bridge, you can increase intensity and engagement with these progressions:

• Single-Leg Glute Bridge — Extend one leg straight while performing the movement to further engage the core and glutes.
• Weighted Glute Bridge — Place a dumbbell or weight plate on your hips to add resistance.
• Elevated Glute Bridge — Perform the exercise with your feet on a bench or stability ball to increase the range of motion and balance challenge.

How to Incorporate These Exercises into Your Routine

Building a strong core while managing back pain requires a balanced approach.

The goal is to strengthen your muscles without overloading them, allowing your body to adapt safely over time.

By structuring your workouts effectively and combining these exercises with mobility work and proper posture, you can maximize their benefits while minimizing the risk of discomfort.

Building a Core Routine Without Overdoing It

When incorporating these exercises into your routine, focus on quality over quantity.

Since these movements emphasize stability and controlled engagement, proper form is far more important than the number of reps.

A good starting point is to perform them 3–4 times per week, allowing time for recovery between sessions.

For optimal results, follow these general guidelines for reps and hold times:

• Plank — Hold for 30–60 seconds, 2–3 sets.
• Bird Dog — Perform 10–12 repetitions per side, 2–3 sets.
• Dead Bug — Perform 10–12 repetitions per side, 2–3 sets.
• Side Plank — Hold for 20–30 seconds per side, 2–3 sets.
• Glute Bridge — Perform 10–15 repetitions, 2–3 sets.

If you’re new to core training or recovering from back pain, start with lower reps and shorter hold times, then gradually build up as your strength improves.

Listen to your body — if any movement causes pain beyond normal muscle fatigue, modify the exercise or reduce the intensity.

To keep your workouts well-rounded and effective, consider pairing two or three exercises per session rather than doing all five at once.

For example, you might perform planks and dead bugs one day, then bird dogs and glute bridges the next.

This approach prevents muscle fatigue while allowing for better focus on each movement.

Pairing Core Exercises with Other Pain-Relief Strategies

Strengthening the core is just one part of the equation.

To truly reduce back pain and improve overall function, integrate these exercises with mobility work, posture awareness, and daily movement habits.

• Stretching and Mobility Work — Tight muscles, particularly in the hip flexors, hamstrings, and lower back, can contribute to pain and limit core engagement. Adding gentle stretches for these areas — such as hip flexor stretches, seated hamstring stretches, and cat-cow spinal mobility drills — before and after your workouts can improve flexibility and movement quality.
• Posture and Daily Movement — Strong core muscles won’t be as effective if poor posture and movement patterns are putting unnecessary strain on your back throughout the day. Be mindful of your posture when sitting, standing, and walking. If you spend long hours at a desk, take breaks to stand and stretch, and ensure your workstation is set up to support a neutral spine position.
• Low-Impact Cardio and Functional Movement — Activities like walking, swimming, or cycling can complement your core training by promoting circulation, improving endurance, and reducing stiffness in the lower back. Functional movements, such as bodyweight squats and hip hinges, reinforce proper movement patterns that help prevent future injuries.

Conclusion

Strengthening your core with safe, controlled exercises like the plank, bird dog, dead bug, side plank, and glute bridge can reduce back pain and improve stability without unnecessary strain.

By incorporating these movements into your routine and pairing them with stretching, posture awareness, and low-impact activity, you create a well-rounded approach to spinal health.

Stay consistent, focus on proper form, and adjust as needed to build strength while keeping your back protected.