{"id":10103,"date":"2026-06-08T16:03:03","date_gmt":"2026-06-08T07:03:03","guid":{"rendered":"https:\/\/burnfit.io\/?p=6920"},"modified":"2026-06-09T13:21:41","modified_gmt":"2026-06-09T04:21:41","slug":"exercises-good-for-the-lower-back-4-bodyweight-routines-guaranteed-to-work-100","status":"publish","type":"post","link":"https:\/\/burnfit.io\/en\/blog-en\/exercises-good-for-the-lower-back-4-bodyweight-routines-guaranteed-to-work-100\/","title":{"rendered":"Exercises Good for the Lower Back: 4 Bodyweight Routines Guaranteed to Work 100%"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"10103\" class=\"elementor elementor-10103\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-db60e63 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"db60e63\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2cfd457\" data-id=\"2cfd457\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-925d0e7 elementor-widget elementor-widget-text-editor\" data-id=\"925d0e7\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h2>Exercises Good for the Lower Back<br \/>: How to Strengthen Your Waist and Build a Rock-Solid Core<\/h2>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ea034c1 elementor-widget__width-initial elementor-widget-mobile__width-initial elementor-widget elementor-widget-image\" data-id=\"ea034c1\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/infomercial-movement-GIF.gif\" title=\"\" alt=\"\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d19fad9 elementor-widget elementor-widget-text-editor\" data-id=\"d19fad9\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p data-path-to-node=\"8\">When your core collapses, your whole body aches. Grabbing your painful waist, you head to the gym for a <b data-path-to-node=\"8\" data-index-in-node=\"104\">core workout<\/b>, only to face the next problem. Yes, a rather serious issue: not knowing what on earth you should do.<\/p><p data-path-to-node=\"9\">What kind of movement puts zero burden on your waist, relieves pain, and strengthens your core tightly?<\/p><p data-path-to-node=\"10\">For fitness beginners who are wandering around looking for <b data-path-to-node=\"10\" data-index-in-node=\"59\">exercises good for the lower back<\/b> with a weakened core, we have prepared a recommended <b data-path-to-node=\"10\" data-index-in-node=\"146\">bodyweight exercise<\/b> routine, essential posture warnings, and tips that can be started safely with just a single mat in the gym stretching zone or at home.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-c5e1aab elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c5e1aab\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-6bf512d\" data-id=\"6bf512d\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-817cfe4 elementor-widget elementor-widget-text-editor\" data-id=\"817cfe4\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<hr \/><h3 data-path-to-node=\"8\">\ud83d\udcaa Part 1. 3 Safety Checklists to Exercise Without Lower Back Pain<\/h3><p>Before diving into the routine, here are the essential checks to prevent injuries. Even the best <b data-path-to-node=\"13\" data-index-in-node=\"97\">lower back workout<\/b> will cause adverse effects if your form breaks down.<\/p><p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-6910\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/Work-Office-GIF-by-Stepstone.gif\" alt=\"\" width=\"300\" height=\"300\" \/><\/p><ul><li><b>\u2460 Never bend forward deeply when your lower back feels stiff<\/b><ul><li>People often try to touch their toes when their waist feels heavy. While stretching the back muscles might feel temporarily relieving, this movement compresses the front of the vertebrae and pushes the discs backward, which is a dangerous action that can worsen pain.<\/li><\/ul><\/li><\/ul><ul><li><b>\u2461 Utilize &#8216;Isometric Exercises&#8217; that hold steady <\/b><ul><li>Instead of aggressively flexing and extending joints, isometric exercises\u2014where you hold a proper posture and endure using core strength\u2014are the most effective at reducing waist burden while building stability.<\/li><\/ul><\/li><\/ul><ul><li><b>\u2462 Stop immediately if you feel pain <\/b><ul><li>If you feel a sharp or heavy pain during a workout, it is not a sign of muscle growth; it is a distress signal from your joints. Stop the movement immediately and reduce your range of motion.<\/li><\/ul><\/li><\/ul><p>\ud83d\udca1 <strong>A Quick Tip for BurnFit App Users!<\/strong><\/p><p>When building your routine in the BurnFit library, it is best to avoid adding<strong> &#8216;Leg Raises&#8217;<\/strong> or<strong> &#8216;Sit-ups&#8217;<\/strong> to target your abs. Leg raises over-engage the iliopsoas muscle, pulling the lower back forward aggressively. Instead, register the <b data-path-to-node=\"15,0\" data-index-in-node=\"274\">Dead Bug<\/b> and <b data-path-to-node=\"15,0\" data-index-in-node=\"287\">Plank<\/b> in your routine and perform them consistently for better long-term spinal health.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-622a8c7 elementor-widget elementor-widget-image\" data-id=\"622a8c7\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/apps.apple.com\/en\/app\/burnfit-workout-log-tracker\/id1503464984\" target=\"_blank\" rel=\"noopener\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1920\" height=\"270\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG.png\" class=\"attachment-large size-large wp-image-8405\" alt=\"BurnFit fitness tracking app banner showing workout log interface and call to action to start tracking workouts\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG.png 1920w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-1024x144.png 1024w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-768x108.png 768w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-1536x216.png 1536w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-667x94.png 667w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-650x91.png 650w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-550x77.png 550w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-460x65.png 460w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-450x63.png 450w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-350x49.png 350w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6d2ed29 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6d2ed29\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7f006de\" data-id=\"7f006de\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-bb696c2 elementor-widget elementor-widget-text-editor\" data-id=\"bb696c2\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<hr \/><h3>\ud83c\udfcb\ufe0f\u200d\u2642\ufe0f Part 2. 4 Recommended Lower Back Friendly Exercises with Zero Spine Burden<\/h3><p>This is a highly safe, <b data-path-to-node=\"18\" data-index-in-node=\"23\">bodyweight exercise<\/b> centric routine. These foundational movements minimize the direct movement of the spine while tightening the surrounding core and lower body.<\/p><ul><li><b>1. Dead Bug\u00a0 | Safe Core Training by Pinning the Waist to the Floor<\/b><\/li><\/ul><p><a href=\"https:\/\/burnfit.io\/en\/library\/dead-bug\/\"><img decoding=\"async\" class=\"aligncenter wp-image-6481\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/\ub370\ub4dc\ubc84\uadf8.gif\" alt=\"\" width=\"300\" height=\"300\" \/><\/a><\/p><ul><li style=\"list-style-type: none;\"><ul><li><p data-path-to-node=\"19,0,1,0,0\"><b data-path-to-node=\"19,0,1,0,0\" data-index-in-node=\"0\">Recommended Volume:<\/b> 12 reps alternating sides x 3 sets<\/p><\/li><li><p data-path-to-node=\"19,0,1,1,0\"><b data-path-to-node=\"19,0,1,1,0\" data-index-in-node=\"0\">How-to:<\/b> Lie flat on your back on a mat, lift both arms toward the ceiling, and raise both knees to a 90-degree angle. <b data-path-to-node=\"19,0,1,1,0\" data-index-in-node=\"118\">Maintain a state where your lower back is pressed firmly against the floor to eliminate any gaps<\/b>, then slowly extend one arm and the opposite leg toward the floor and return.<\/p><\/li><li><p data-path-to-node=\"19,0,1,2,0\"><b data-path-to-node=\"19,0,1,2,0\" data-index-in-node=\"0\">Form TIP:<\/b> The key is to keep your abdomen tight so that your back does not arch while your limbs are moving. Since there is no risk of hyperextension, anyone can safely strengthen their core.<\/p><\/li><\/ul><\/li><\/ul><ul><li><b>2. Bird-Dog<\/b>\u00a0<b>| Maximizing Spinal Stability Through Full-Body Balance<\/b><\/li><\/ul><p><a href=\"https:\/\/burnfit.io\/en\/library\/bird-dog\/\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-6114\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/\ubc84\ub4dc\ub3c5.gif\" alt=\"\" width=\"300\" height=\"300\" \/><\/a><\/p><ul><li style=\"list-style-type: none;\"><ul><li><p data-path-to-node=\"19,1,1,0,0\"><b data-path-to-node=\"19,1,1,0,0\" data-index-in-node=\"0\">Recommended Volume:<\/b> 10 reps alternating sides x 3 sets<\/p><\/li><li><p data-path-to-node=\"19,1,1,1,0\"><b data-path-to-node=\"19,1,1,1,0\" data-index-in-node=\"0\">How-to:<\/b> Get into a quadruped position on your hands and knees on the mat. Keeping your abdomen engaged so your back does not sag or round upward, extend one arm and the opposite leg horizontally at the same time and hold for 2 seconds.<\/p><\/li><li><p data-path-to-node=\"19,1,1,2,0\"><b data-path-to-node=\"19,1,1,2,0\" data-index-in-node=\"0\">Form TIP:<\/b> Raising your leg too high will cause your lower back to arch downward. Think of kicking &#8216;long and straight backward&#8217; only up to hip height to avoid putting pressure on your lumbar spine.<\/p><\/li><\/ul><\/li><\/ul><ul><li><b>3. Plank | Standard Core Training to Practice Spine Neutrality<\/b><\/li><\/ul><p><a href=\"https:\/\/burnfit.io\/en\/library\/plank\/\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-4095\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/PLANK-2.gif\" alt=\"\" width=\"300\" height=\"300\" \/><\/a><\/p><ul><li style=\"list-style-type: none;\"><ul><li><p data-path-to-node=\"19,2,1,0,0\"><b data-path-to-node=\"19,2,1,0,0\" data-index-in-node=\"0\">Recommended Volume:<\/b> Hold for 30 seconds to 1 minute x 3 sets<\/p><\/li><li><p data-path-to-node=\"19,2,1,1,0\"><b data-path-to-node=\"19,2,1,1,0\" data-index-in-node=\"0\">How-to:<\/b> Lie face down on the floor, place your elbows shoulder-width apart, and support your body on your toes. Maintain a straight line from head to toe, holding the position with your core and glute strength.<\/p><\/li><li><p data-path-to-node=\"19,2,1,2,0\"><b data-path-to-node=\"19,2,1,2,0\" data-index-in-node=\"0\">Form TIP:<\/b> When fatigue sets in, your head drops or your pelvis sags, putting excessive strain on your back. Keep your abdominal pressure tight as if pulling your belly upward, and hold it shortly but perfectly in a straight line.<\/p><\/li><\/ul><\/li><\/ul><ul><li><b>4. Bodyweight(air) Squat<\/b>\u00a0<b>|Protecting the Waist Using a Wall Support<\/b><\/li><\/ul><p><a href=\"https:\/\/burnfit.io\/en\/library\/air-squat\/\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-541\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/AIR_SQT.gif\" alt=\"\" width=\"300\" height=\"300\" \/><\/a><\/p><ul><li style=\"list-style-type: none;\"><ul><li><p data-path-to-node=\"19,3,1,0,0\"><b data-path-to-node=\"19,3,1,0,0\" data-index-in-node=\"0\">Recommended Volume:<\/b> 15 reps x 3 sets<\/p><\/li><li><p data-path-to-node=\"19,3,1,1,0\"><b data-path-to-node=\"19,3,1,1,0\" data-index-in-node=\"0\">How-to:<\/b> Stand with your feet shoulder-width apart and keep your spine upright. Slowly bend your knees as if sitting on a chair, then push through your heels to return to the starting position.<\/p><\/li><li><p data-path-to-node=\"19,3,1,2,0\"><b data-path-to-node=\"19,3,1,2,0\" data-index-in-node=\"0\">Form TIP:<\/b> If your waist feels unstable, perform a &#8216;Wall Squat&#8217; by placing your back and glutes completely flat against a wall, then sliding down and up. The wall physically supports your upper body, completely blocking the lower back from rounding or slipping into a butt wink.<\/p><\/li><\/ul><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b01fefd elementor-widget elementor-widget-image\" data-id=\"b01fefd\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/apps.apple.com\/en\/app\/burnfit-workout-log-tracker\/id1503464984\" target=\"_blank\" rel=\"noopener\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1920\" height=\"270\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG.png\" class=\"attachment-large size-large wp-image-8405\" alt=\"BurnFit fitness tracking app banner showing workout log interface and call to action to start tracking workouts\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG.png 1920w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-1024x144.png 1024w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-768x108.png 768w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-1536x216.png 1536w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-667x94.png 667w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-650x91.png 650w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-550x77.png 550w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-460x65.png 460w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-450x63.png 450w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-350x49.png 350w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fe95245 elementor-widget elementor-widget-text-editor\" data-id=\"fe95245\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h3>\ud83d\udd25 Part 3. Record and Start Your Routine on BurnFit<\/h3><p><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-9565 aligncenter\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-1024x823.png\" alt=\"\" width=\"443\" height=\"356\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-1024x823.png 1024w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-768x617.png 768w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-1536x1235.png 1536w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-667x536.png 667w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-650x523.png 650w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-550x442.png 550w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-460x370.png 460w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-450x362.png 450w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-350x281.png 350w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776.png 1990w\" sizes=\"(max-width: 443px) 100vw, 443px\" \/><\/p><p>The ultimate key to these routines is not lifting heavy weights, but the <b data-path-to-node=\"22\" data-index-in-node=\"73\">frequency of doing them consistently with perfect form every day<\/b>. Utilizing the workout logging app <b data-path-to-node=\"22\" data-index-in-node=\"173\">BurnFit<\/b> allows you to build a smart, pain-free spinal health habit.<\/p><ul><li><b data-path-to-node=\"23,0,0\" data-index-in-node=\"0\">Set Your Own Safe Routine:<\/b> Stop wandering around the gym stretching zone wondering what to do. Pre-set a &#8216;Lower Back Safe Bodyweight Core Routine&#8217; in the BurnFit app to seamlessly launch your workout every day.<br \/><br \/><\/li><li><b data-path-to-node=\"23,1,0\" data-index-in-node=\"0\">Meticulous Tracking of Time and Sets:<\/b> Since you cannot add plates to bodyweight movements, how long you maintain perfect form is your benchmark for growth. Log your hold times (seconds) and reps per set in BurnFit to safely achieve progressive overload.<br \/><br \/><\/li><li><b data-path-to-node=\"23,2,0\" data-index-in-node=\"0\">Fulfillment with Visualized Data:<\/b> Your workout logs stacking up in the BurnFit calendar are visual proof that your spine is becoming more resilient. Use the data to confirm your solid foundation before stepping up to heavier free weights like squats and deadlifts.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c6836da elementor-widget elementor-widget-text-editor\" data-id=\"c6836da\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: right;\"><em><span style=\"font-size: 13px; color: #808080;\">Image Source: GIPHY, BurnFit<\/span><\/em><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-19c73f2 elementor-widget elementor-widget-text-editor\" data-id=\"19c73f2\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-size: 14px;\"><b>\u00a0[References]<\/b><\/span><\/p><ul><li><span style=\"font-size: 14px;\"><b data-path-to-node=\"5,1,0,0\" data-index-in-node=\"0\">Harvard Health Publishing<\/b> &#8211; Core Exercises to Strengthen Your Back and Prevent Lower Back Pain<br \/><br \/><\/span><\/li><li><span style=\"font-size: 14px;\"><b data-path-to-node=\"5,1,1,0\" data-index-in-node=\"0\">Mayo Clinic<\/b> &#8211; Back Exercises and Core Conditioning for Lower Back Pain Prevention<br \/><br \/><\/span><\/li><li><span style=\"font-size: 14px;\"><b data-path-to-node=\"5,1,2,0\" data-index-in-node=\"0\">American College of Sports Medicine (ACSM)<\/b> &#8211; Physical Activity Guidelines and Core Stability Training for Low Back Pain Management<\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-d39d493 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d39d493\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column 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has-post-thumbnail hentry category-article category-top-view tag-best-exercises-by-muscle-group tag-best-exercises-for-each-muscle-group tag-burnfit tag-burnfit-workout-data tag-exercises-by-muscle-group tag-gym-workout-trends tag-most-popular-exercises-by-muscle-group tag-workout tag-workoutapp tag-workoutlog tag-workoutroutine\">\r\n\t\t\t<a href=\"https:\/\/burnfit.io\/en\/blog-en\/best-exercises-by-muscle-group-top-5-most-popular-picks-from-burnfit-data\/\" class=\"st-article-a st-width-100 st-height-100 st-ovfl-hidden\" rel=\"bookmark\">\r\n\t\t\t\t<div class=\"st-grid-col-content st-grid-content st-height-100 st-pos-rel\">\r\n\r\n\t\t\t\t\t\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"st-grid-col-content-asset st-pos-rel\">\r\n\t\t\t\t\t\t\t\t<figure class=\"st-grid-col-content-figure st-grid-asset-bg st-ovfl-hidden st-pos-abs st-width-100 st-height-100\">\r\n\t\t\t\t\t\t\t\t\t<img decoding=\"async\" class=\"st-grid-content-image\" alt=\"\ud83d\udcaa Best Exercises by Muscle Group: Top 5 Most Popular Picks from BurnFit Data\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/07\/season-1-GIF-by-SpongeBob-SquarePants.gif\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/07\/season-1-GIF-by-SpongeBob-SquarePants-350x263.gif 600w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/07\/season-1-GIF-by-SpongeBob-SquarePants-450x338.gif 1024w\" sizes=\"(max-width: 600px) 300px\">\r\n\t\t\t\t\t\t\t\t<\/figure>\r\n\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t\t\t\t\t\t\r\n\t\t\t\t\t<div class=\"st-grid-col-content-script\">\r\n\t\t\t\t\t\t<header class=\"st-article-header\">\r\n\r\n\t\t\t\t\t\t\t\r\n\t\t\t\t\t\t\t<h3 class=\"st-article-title\">\r\n\t\t\t\t\t\t\t\t\ud83d\udcaa Best Exercises by Muscle Group: Top 5 Most Popular Picks from BurnFit Data\t\t\t\t\t\t\t<\/h3>\r\n\t\t\t\t\t\t<\/header>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\t\t\t<\/a>\r\n\t\t<\/article>\r\n\t\t\t\r\n\t\t<article class=\"st-article-type-col st-grid-theme-light st-pos-rel post-10479 post type-post status-publish format-standard has-post-thumbnail hentry category-article category-guide-tips tag-burnfit tag-deadlift tag-deadlift-routine tag-deadlift-workout tag-pyramid-set tag-pyramid-sets tag-pyramid-sets-workout tag-reverse-pyramid-sets tag-reverse-pyramid-sets-workout tag-workout tag-workoutapp tag-workoutlog tag-workoutroutine\">\r\n\t\t\t<a href=\"https:\/\/burnfit.io\/en\/blog-en\/two-set-strategies-to-increase-your-deadlift-pyramid-vs-reverse-pyramid\/\" class=\"st-article-a st-width-100 st-height-100 st-ovfl-hidden\" rel=\"bookmark\">\r\n\t\t\t\t<div class=\"st-grid-col-content st-grid-content st-height-100 st-pos-rel\">\r\n\r\n\t\t\t\t\t\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"st-grid-col-content-asset st-pos-rel\">\r\n\t\t\t\t\t\t\t\t<figure class=\"st-grid-col-content-figure st-grid-asset-bg st-ovfl-hidden st-pos-abs st-width-100 st-height-100\">\r\n\t\t\t\t\t\t\t\t\t<img decoding=\"async\" class=\"st-grid-content-image\" alt=\"2 Set Strategies to Increase Your Deadlift: Pyramid vs. Reverse Pyramid\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/06\/mountain-pounds-GIF.gif\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/06\/mountain-pounds-GIF-350x233.gif 600w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/06\/mountain-pounds-GIF-450x300.gif 1024w\" sizes=\"(max-width: 600px) 300px\">\r\n\t\t\t\t\t\t\t\t<\/figure>\r\n\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t\t\t\t\t\t\r\n\t\t\t\t\t<div class=\"st-grid-col-content-script\">\r\n\t\t\t\t\t\t<header class=\"st-article-header\">\r\n\r\n\t\t\t\t\t\t\t\r\n\t\t\t\t\t\t\t<h3 class=\"st-article-title\">\r\n\t\t\t\t\t\t\t\t2 Set Strategies to Increase Your Deadlift: Pyramid vs. Reverse Pyramid\t\t\t\t\t\t\t<\/h3>\r\n\t\t\t\t\t\t<\/header>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\t\t\t<\/a>\r\n\t\t<\/article>\r\n\t<\/div>\r\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Exercises Good for the Lower Back: How to Strengthen Your Waist and Build a Rock-Solid Core When your core collapses, your whole body aches. Grabbing your painful waist, you head to the gym for a core workout, only to face the next problem. Yes, a rather serious issue: not knowing what on earth you should&#8230;<\/p>\n","protected":false},"author":1,"featured_media":10102,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[12,15],"tags":[295,23,294,292,293,64,50,49,21],"class_list":["post-10103","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-article","category-workout-routine","tag-bodyweight-exercise","tag-burnfit","tag-core-workout","tag-exercises-good-for-the-lower-back","tag-lower-back-workout","tag-workout","tag-workoutapp","tag-workoutlog","tag-workoutroutine"],"_links":{"self":[{"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/posts\/10103","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/comments?post=10103"}],"version-history":[{"count":8,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/posts\/10103\/revisions"}],"predecessor-version":[{"id":10112,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/posts\/10103\/revisions\/10112"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/media\/10102"}],"wp:attachment":[{"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/media?parent=10103"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/categories?post=10103"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/tags?post=10103"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}