If you’ve ever muttered the words “my back’s gone again” while reaching for your socks… you’re not alone. At our Solihull chiropractic clinics, low back pain is one of the most common issues we help people with — from parents picking up little ones to gym-goers, golfers and office workers.
Good news? You’re not stuck with it. And no, you don’t have to live in fear of bending forward.
While every back is different, one thing we’ve found time and time again is this: a strong back is a happier back.
So here are 4 of our favourite low back strengthening exercises you can try today — chosen by our chiropractors to target the key muscles that protect and support your spine.
Superman
Targets: spinal erectors, glutes, and core
How to: Lie on your stomach with arms extended overhead. Slowly lift your arms, chest, and legs off the ground, hold for 3–5 seconds, then lower with control. Repeat 10–30 times.
Why it works: This one’s all about building strength along the spine — like giving your back muscles their own cape. It supports better posture and reduces stress on the lower vertebrae (which often bear the brunt of our modern-day slouching).
Superman exercise by the Chiropractors
Plank
Targets: deep core stabilisers
How to: Lie face down, then lift yourself onto your forearms and toes. Keep your body in a straight line from head to heel — no sagging or mountain peaks! Hold for 20–30 seconds to start, building up to a minute to 90 seconds.
Why it works: Your core isn’t just about abs — it’s your natural back brace. Planks help engage your transversus abdominis and other stabilising muscles that protect your spine during movement. This one is a must for long-term spinal health.
Donkey kicks
Targets: glutes and hamstrings
How to: On all fours, keep your core tight and gently kick one leg back and up (like a donkey), keeping your knee bent at 90 degrees. Squeeze your glutes at the top. Lower and repeat 10–30 times per side.
Why it works: Weak glutes = more strain on your lower back. These playful kicks activate the backside muscles that help stabilise your pelvis and take pressure off your lumbar spine.
Glute Bridges
Targets: glutes, hips, and core
How to: Lie on your back with knees bent and feet flat on the floor. Push through your heels to lift your hips towards the ceiling, pause at the top, then lower slowly. Aim for 10–15 reps.
Why it works: Glute bridges strengthen your posterior chain — a fancy term for all the muscles on your back side. They’re especially good for counteracting long hours of sitting, which can “switch off” key muscles and make back pain worse.
So where does chiropractic come in?
These exercises are brilliant — but if your spine isn’t moving well, or you’re working around restrictions, you might not get the full benefit.
That’s where we come in.
Chiropractic adjustments gently improve spinal mobility and reduce nerve irritation, helping your body move better, heal better, and feel stronger from the inside out. Think of it as laying the groundwork — so your muscles can do their job properly.
In fact, a 2018 study published in the Journal of the American Medical Association (JAMA) found that spinal manipulation therapy significantly reduced pain and improved function in people with low back pain — especially when combined with exercise.
Ready to feel stronger and move better?
If you’re struggling with low back pain, or just want to take better care of your spine, we’re here to help. Our experienced chiropractors in Solihull will take you through a full assessment, explain what’s going on, and create a care plan that’s tailored to you.
And yes — we’ll even show you how to perfect that Superman.
👉 Book your appointment today — your back will thank you.
¹ Paige NM, Miake-Lye IM, Booth MS, et al. Association of Spinal Manipulative Therapy With Clinical Benefit and Harm for Acute Low Back Pain. JAMA. 2017;317(14):1451–1460. doi:10.1001/jama.2017.3086
