The Best Exercises to Prevent Low Back Pain (and Why We Use Them at BMF Training)
Low back pain is one of the most common issues people face — whether you’re an athlete, weekend warrior, or someone who sits at a desk all day. The good news? In most cases, low back pain can be prevented (and even improved) through smart, consistent strength training.
At BMF Training, we don’t just train for aesthetics or performance — we train for longevity, function, and pain-free movement. That’s why our programs include exercises that build stability, mobility, and resilience in the muscles that support your spine and hips.
Let’s break down the best exercises to help prevent low back pain — and why they’re staples in our BMF Training programs. In no particular order.
1. Dead Bugs
Why we use it:
Dead bugs are one of the best exercises to teach core stability — the ability to keep your spine in a safe, neutral position while your limbs move. They help strengthen your deep abdominal muscles, which play a key role in protecting your lower back. This can be a great warm up before your session.
How to do it:
Lie on your back, press your lower back into the floor, and move opposite arm and leg away from you while maintaining core tension.
Sets/Reps: 3 sets of 8–12 slow, controlled reps per side.
2. Glute Bridges or Hip Thrusts
Why we use it:
Weak glutes often lead to overuse of the lower back muscles. By strengthening your glutes, you improve hip extension, posture, and reduce the stress placed on your lumbar spine.
How to do it:
Lie on your back with knees bent and feet flat. Drive through your heels to lift your hips, squeezing your glutes at the top.
Sets/Reps: 3–4 sets of 10–20 reps.
3. Bird Dogs
Why we use it:
Bird dogs train your posterior chain and core to work together — key for spinal stability and balance. They improve body control and coordination while reducing back stiffness. Another great warm up drill.
How to do it:
From a hands-and-knees position, extend opposite arm and leg while keeping your core tight and hips level.
Sets/Reps: 3 sets of 8–10 per side.
4. Reverse Hypers
Why we use it:
Reverse hypers (a BMF favorite) strengthen your glutes, hamstrings, and lower back in a controlled, decompressive way. They build posterior chain strength while promoting spinal health and recovery — which is why you’ll often see these in our strength and accessory sessions.
Sets/Reps: 3–4 sets of 15–25 reps.
5. Carries (Farmer’s, Suitcase, and Front Rack Carries)
Why we use it:
Loaded carries build full-body strength and stability. They challenge your grip, core, and posture — all while teaching your body to maintain alignment under load. Suitcase carries, in particular, train anti-lateral flexion, a crucial element for protecting your spine.
Sets/Duration: 3 sets of 20–40 yards.
6. Goblet Squats, Front Squats, Belt Squats and Split Squats
Why we use it:
Single-leg and bilateral squat variations help strengthen the legs, glutes, and core in functional patterns that transfer to daily movement. When done correctly, they build strength without overloading the lower back.
Sets/Reps: 3–4 sets of 8–10 reps.
Why We Program These at BMF Training
At BMF Training, we use a balanced approach that targets the root causes of low back pain — not just the symptoms.
Our programs are designed to:
✅ Improve hip and core strength
✅ Increase mobility and posture control
✅ Build resilient movement patterns that transfer to real life
Whether you’re training in our group classes, working 1-on-1 with a coach, or following one of our online programs, you’ll see these exercises strategically programmed to keep your body strong, stable, and pain-free.
Train Smart. Stay Strong. Live Pain-Free.
If you’re struggling with low back pain or want to learn how to train safely for your goals, our team can help.
👉 Join us for a personal training or group session at bmf-training.com and let’s build a strong, resilient body together.