Strength Training Workout For Low Back Pain | Level 3

doctor lifting kettlebell

As we move into our Level 3 workout for low back pain there are a couple things we should check in on. Levels 1 and Level 2 were about easing pain, building a solid movement foundation, and beginning our strength routine with safe and effective exercises.

Our Level 3 and 4 workouts for low back pain will start to add weight to these movements. Which means if the form isn’t there yet we may actually aggravate our low back pain…the opposite impact we want to have. So before starting level 3, keep these two things in mind: 

  1. At this point we should be relatively pain free. 
  2. We should also have a very solid understand of the hip hinge, squat, and lunge and feel comfortable performing all these movements. 

If not, it’s 100% OK to keep practicing at Level 1 and Level 2 workouts for low back pain. The last thing we want to do is progress too fast and reinjure your back. But if you’re feeling good about your progress so far, let’s keep you moving forward so you can continue to build strength and feel better and better.

Level 1 | Level 2 Workouts

Equipment Needed

Our workouts are designed to be performed with minimal equipment. With that being said, resistance is required to build strength so some bands and weights are necessary. Before beginning your workout be sure to have all equipment available.

  • Foam Roller (I prefer The Trigger Point Brand)
  • 8″ Mini Band (Green or Blue)
  • Medium Dumbbell of Kettlebell
  • Step Or Elevated Surface (About 12″ High).

Warm Up

As we move into the second half of our workouts for low back pain you should notice your pain and soreness levels decreasing. If you still have some lingering stiffness/soreness I would stick with the gentle, pain free movements we used in our Level 1 and Level 2 Warm Up’s. The Level 3 and 4 warm ups are designed to improvemid back and hip mobility to take pressure off your spine. Grab a timer and perform each movement for 1 minute (each side if applicable).

Foam Roll Extensions

 Tightness in your mid back can lead to compensations that place more impact on your low back. Improving mid back extension is important to counter the hours many spend rounded forward.

Foam Roll Thread The Needle

Another effective move to improve mid back mobility into rotation.

Yoga Mobility Warm Up

A beginner yoga movement flow designed to improve hip mobility and loosen stiff joints before your workout.

Strength Exercises

This workout for low back pain is designed to strengthen your glutes, core, and legs to take pressure off your spine.  Use your timer and perform each exercise for 1 minute. Performing slow and maintaining control is more important than number of reps.

Butterfly Bridge

Strong glutes set the foundation for low back health. The butterfly bridge engages the entire glute complex and is one of our favorite exercises for overall hip strength.


Building a strong core is important to protect the structures of your low back. Planks are the safest and most effective way to build core strength to solve lower back pain.

Side Planks

Side planks strengthen important low back stabilizers and are an important part of any workout for low back pain.

Bowler Lunge

An advanced move to build strength in your glute med muscle group.

Full Body Movement Patterns

When it comes to solving back pain, how you move is just important as how much you move. Improving movement quality limits impact on your joints as your workout and move through the day. These foundational movement patterns also are great ways to build full body strength to solve low back pain.

The Elevated Kettlebell Lift

You’re now learning to transition your hinge movement into a deadlift to build strength in yoru glutes and hamstrings to take pressure off your lower back.

Air Squat And Hold

Adding in an isometric squat hold is a great way to build strength without stressing your joints. This is harder than it looks!

The Reverse Lunge

The reverse lunge is an important movement to build lower body strength and improve side to side imbalances. Keep the movement slow and controlled to avoid ‘wobbling’ over the front foot.

This workout for low back pain is meant to be performed in a circuit. After you’ve completed the first round, start back  with  the butterfly bridge and perform circuit again (don’t do warm up twice). Workout should take 25-30 minutes to complete.

Need Some Extra Motivation? Go Through Our Level 3 Workout For Low Back Pain With Dr. Baird At The Link Below

Not quite ready for Level 3? That’s OK! Check out our Level 1 and 2 Workout for low back pain. When you’ve mastered these movements you can come back.

 Level 1| Level 2

When you’ve mastered these movement you can also progress to our Level 4 Workout For Low Back Pain.

Level 4 Workout For Low Back Pain

Limited By Back Pain? Start Your Recovery With Our Free Guide 

How To Solve Lower Back Pain In 12 Easy Steps

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