Ships within 2 business days / Free shipping

5-Minute Daily Core Workout to Reduce Lower Back Pain


by BOD Support Manager
lower back pain exercises at home

Introduction

Lower back pain is a common issue, especially for those with sedentary lifestyles—office workers, gamers, long-distance drivers, and frequent travelers. The good news? Strengthening your core can help support your spine, improve posture, and reduce discomfort. The best part? You don’t need a long, intense workout—just 5 minutes a day can make a big difference!

This quick core-strengthening routine is safe, effective, and designed for people who sit for long periods. No equipment is needed, and you can do these exercises at home, at work, or even on the go!

Why Core Strength Matters for Lower Back Pain

Your core isn’t just about having a flat stomach—it includes deep muscles that stabilize your spine and protect your lower back. Weak core muscles lead to poor posture, spinal misalignment, and increased strain on your back, resulting in chronic pain and discomfort. By strengthening these muscles, you:

✅ Reduce pressure on your lower back
✅ Improve spinal alignment and posture
✅ Enhance flexibility and mobility
✅ Prevent future injuries

5-Minute Daily Core Workout

💡 Tip: Perform each exercise for 40 seconds, with a 10-second transition between moves.

1. Dead Bug (40 sec)

lower back pain relief exercises

Target: Deep core muscles, lower back stability

1️⃣ Lie on your back with your arms extended toward the ceiling and knees bent at 90 degrees.
2️⃣ Slowly lower your right arm and left leg toward the floor.
3️⃣ Return to the starting position and switch sides.
4️⃣ Keep your lower back pressed into the floor to engage your core.

🔥 Why it works: Strengthens the deep core muscles that support your lower back.

2. Glute Bridge (40 sec)

quick core exercises for back pain relief

Target: Lower back, core, and glutes

1️⃣ Lie on your back with your knees bent and feet flat on the floor.
2️⃣ Press through your heels and lift your hips toward the ceiling.
3️⃣ Squeeze your glutes at the top, then slowly lower back down.

🔥 Why it works: Strengthens the glutes and lower back, reducing pressure on the spine.

3. Bird Dog (40 sec)

daily core workout for back pain

Target: Core, lower back, and balance

1️⃣ Start on all fours, with hands under shoulders and knees under hips.
2️⃣ Extend your right arm and left leg straight out.
3️⃣ Hold for a second, then return to starting position.
4️⃣ Switch sides and repeat.

🔥 Why it works: Improves spinal stability and balance, reducing strain on your lower back.

4. Seated Knee Lifts (40 sec) (Great for office workers!)

Target: Lower abs, hip flexors, and posture

1️⃣ Sit on the edge of a chair with your back straight.
2️⃣ Place your hands on the sides of the chair for support.
3️⃣ Lift both knees toward your chest, engaging your core.
4️⃣ Lower them back down without touching the floor.

🔥 Why it works: Strengthens lower abs and core muscles, helping maintain good posture while sitting.

5. Plank Hold (40 sec)

best core exercises for lower back pain

Target: Full core engagement

1️⃣ Get into a forearm plank position with elbows under shoulders.
2️⃣ Engage your core and keep your back flat.
3️⃣ Hold for 40 seconds, keeping your hips from sagging.

🔥 Why it works: Activates the entire core and back, building endurance for better posture.

Cool Down (Bonus: 30-Second Stretch)

🌿 Child’s Pose: Sit back onto your heels, extend your arms forward, and relax. Hold for 30 seconds to stretch your lower back and release tension.

Make It a Habit: The Power of Consistency

✨ 5 minutes a day = Less back pain, better posture, and stronger support for your spine!

🔹 When to do this routine?
✔️ In the morning to wake up your muscles
✔️ Before bed to release tension
✔️ As a break from sitting too long at work

🔹 Pro Tip: Pair this with an ergonomic seat cushion or back support (like those from BOD Support) to further reduce strain on your lower back while sitting.

Final Thoughts

A strong core is your best defense against lower back pain. This 5-minute daily workout is quick, effective, and beginner-friendly. Over time, you’ll feel less pain, better posture, and more energy to take on the day!

Do you spend most of your daytime sitting in one place?

Because of that, you can feel pain not only throughout the workday or while driving but also damage your spine or feel constraint pain in your back. But don't worry - our products can help you with that. They do not only relieve symptoms of different health problems but also prevent injuries of your spine and correct your posture. Another thing is that they are suitable for wheelchair, plane, recliner, couch and stadium seats so that you could feel delightful wherever you go!
Memory Foam Seat Cushions

You can also interested in to:

8 comments

  • Through their deep expertise and stable standing by the side, META TECH RECOVERY PRO team supports your vision and points out the way to your goals, catering to your unique tastes. For those who come across the opaqueness of financial investment issues, there are only two ways of retrieving wisdom and knowledge, respectively. The first, the Prudent Approach, includes seeking information through others’ experiences, especially if your money has not been stolen or you have not lost access to your bank accounts. The second, the Costly Approach, however, requires learning through personal investment mistakes and the very tough lessons that come with them. As a result, I managed to retrieve my funds. I give META TECH RECOVERY PRO a thumbs up. for help via:

    Metatech@Writeme.Com
    contact@metatech-recoverypro.com
    WHATSAPP+1 (469) 692‑8049.

    Thank you.

    Bradley TYLER

  • Through their deep expertise and stable standing by the side, META TECH RECOVERY PRO team supports your vision and points out the way to your goals, catering to your unique tastes. For those who come across the opaqueness of financial investment issues, there are only two ways of retrieving wisdom and knowledge, respectively. The first, the Prudent Approach, includes seeking information through others’ experiences, especially if your money has not been stolen or you have not lost access to your bank accounts. The second, the Costly Approach, however, requires learning through personal investment mistakes and the very tough lessons that come with them. Now, if you are among these people, then checking the report is the best option as only META TECH RECOVERY PRO, a fiduciary official, can be able to assist you out of the trouble without your prior knowledge. One of the ethical obligations of a fiduciary is always to treat the client’s needs as the priority, and in this respect, I can give my example as to the fact that my saved amount of money was credited to the bank by Meta Tech Recovery Pro only after consistent assistance. Legal responsibility, ethical character, and a result-oriented mindset are the features of META TECH RECOVERY PRO, which all go to show that no matter what your case is, be it a hacking or recovery problem, you will certainly come to a resolution. META TECH RECOVERY PRO outperformed by clearly showing all the necessary steps that needed to be done to recover my assets and vividly describing different possible scenarios for the recovery. As a result, I managed to retrieve my funds. I give META TECH RECOVERY PRO a thumbs up. for help via:

    Metatech@Writeme.Com
    contact@metatech-recoverypro.com
    WHATSAPP+1 (469) 692‑8049.

    Thank you.

    Bradley TYLER

  • “I’m thrilled to share my exceptional experience with Brunoe Quick Hack. After falling victim to an online scammer, I lost 36 ETH coins. Thankfully, Brunoe Quick Hack expertly recovered my stolen assets.

    I’m Mr. Goshen Salud from Australia, and I’m deeply grateful for Brunoe’s professionalism and efficiency. Their service is top-notch, and I highly recommend them to anyone who has been a victim of crypt0currency theft.

    Regardless of how long ago you lost your crypto, I encourage you to contact Brunoe Quick Hack. They’re the real deal!

    (::…contact information:Brunoequickhack(@)Gmail.com)
    Website: Brunoequickhack.Com
    WhatsApp: +1705-7842-635
    Thank you again, Brunoe Quick Hack!

    Sincerely,
    Mr. Goshen Salud
    Australia"

    selina brad

  • “I’m thrilled to share my exceptional experience with Brunoe Quick Hack. After falling victim to an online scammer, I lost 36 ETH coins. Thankfully, Brunoe Quick Hack expertly recovered my stolen assets.

    I’m Mr. Goshen Salud from Australia, and I’m deeply grateful for Brunoe’s professionalism and efficiency. Their service is top-notch, and I highly recommend them to anyone who has been a victim of crypt0currency theft.

    Regardless of how long ago you lost your crypto, I encourage you to contact Brunoe Quick Hack. They’re the real deal!

    (::…contact information:Brunoequickhack(@)Gmail.com)
    Website: Brunoequickhack.Com
    WhatsApp: +1705-7842-635
    Thank you again, Brunoe Quick Hack!

    Sincerely,
    Mr. Goshen Salud
    Australia"

    selina brad

  • I was scammed by a Forex company for over $120,000, they took all my money and wouldn’t let me log into my account, it was a sad experience for me. I had to report the case to the police, but no solution was offered. Thanks to Access Recovery, I was referred to them by a friend who they had already helped recover his lost money, they were quick in their service and my money was recovered within a few days. I’m happy to be able to share my experience, after all the money I thought I had lost was deposited back into my account. If you find yourself in a similar situation, contact Access Recovery today via their official email address: accessrecovery432@gmail.com

    Regards
    Sarah Beus

    Sarah

Leave a comment

Back to Health and beauty blog