Low back pain is the leading cause of disability worldwide, and yet the advice people receive is often conflicting or outdated. At The Physio Don, we base our treatment on the latest research — and when it comes to low back pain, the evidence is increasingly clear: movement is medicine, but not all movement is equal.

Here are the exercises that consistently show the strongest evidence for reducing chronic low back pain and preventing recurrence.

1. The McGill Big Three

Developed by spinal biomechanics researcher Dr. Stuart McGill, these three exercises target the core muscles that stabilise your spine without putting excessive load on the discs.

Curl-up — A modified crunch that minimises spinal flexion while engaging the rectus abdominis
Side plank — Targets the obliques and quadratus lumborum, critical for lateral stability
Bird-dog — Builds coordination between the deep core muscles and the muscles of the back and hips

These should be performed with endurance in mind (holding for 8–10 seconds per rep, 5 reps) rather than trying to fatigue the muscles with high repetitions.

2. Hip Mobility Work

Stiff hips force the lower back to compensate during everyday movements. Improving hip flexor and glute mobility takes pressure off the lumbar spine.

3. Progressive Loading

Once pain is under control, gradually loading the spine through movements like deadlifts and squats (with proper form) is one of the most effective ways to build long-term resilience. The key word is progressive — start light, focus on technique, and increase load gradually.

What to Avoid

Excessive bed rest — it weakens muscles and prolongs pain
Heavy flexion-based exercises (like sit-ups) in the acute phase
Ignoring pain signals — push through discomfort, not sharp pain