Exercises for Low Back Pain – Isometrics

Overview

A gentle, no-movement core/hip series done lying on your back—alternate push–pull of opposite knees plus “knees-in” and “knees-out” isometrics with 5-second holds. It activates low-back stabilizers and hip muscles to support the spine when motion-based exercises are too painful.

Level

Beginner

Targets

Lower back pain

Step by Step Instructions

1. Lie on your back on a firm surface.
2. Bring both knees up (hips and knees ~90°) and gently flatten your low back toward the floor.
3. Isometric push–pull (side A): Without letting anything move, pull the right knee toward your chest while pushing the left knee away. Hold 5 seconds, then relax. Repeat 15 reps.
4. Isometric push–pull (side B): Switch roles—pull the left knee in while pushing the right knee away. Hold 5 seconds, relax. Repeat 15 reps.
5. Knees-in isometric: With both knees up, try to press your knees together without allowing movement. Hold 5 seconds, relax. Repeat 15 reps.
6. Knees-out isometric: With both knees up, try to push your knees outward (as if opening the legs) without allowing movement. Hold 5 seconds, relax. Repeat 15 reps.
7. Keep your back flattened, neck neutral, and breathe throughout.
8. Complete 3 sets of each isometric. If needed, start with fewer reps and build up.

[Video Transcript]

I always say that movement is medicine, and we want to keep moving throughout our lives, even when our backs are injured. The problem is that when you have low back pain and try certain exercises designed to help, they can sometimes make things worse because the back is too acute for that movement. So here’s how to strengthen your low back without actually moving it. These are called isometric exercises, and you don’t need any equipment. Just lie on your back and do them as best you can. “Isometric” means strengthening the muscle without movement.

Lie on your back and bring your legs up, flattening your low back toward the ground. Pull one leg as if to bring it toward you while pushing the other leg away, but don’t let anything actually move. Pull and push as hard as you can for five seconds, then relax. Repeat: pull on the right leg and push on the left for five seconds, then relax. You’ll feel your low-back stabilizers working even though nothing is moving. After you complete three sets of fifteen on that side, switch: push the opposite leg and pull the other, holding each effort for five seconds and keeping your back gently flattened to the floor. Relax between reps.

Next, bring your legs up and try to push your knees together without actually moving them. Press as hard as you can for five seconds, then relax, and repeat. You’ll be working the muscles on the outside of your hips and stabilizing the low back at the same time. Aim for three sets of fifteen. Finally, work your adductors (the inside of your legs) by trying to push outward, open your leg without actually letting them move. Push as hard as you can for five seconds, then relax, and repeat. Not only are you addressing abductors and adductors with these, you’re also continuing to stabilize your low back.

If you have low back pain and the usual exercises make it worse, try these isometric options, where you strengthen your low back without moving an inch.

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