Low back pain is one of the most common and disabling conditions worldwide. It’s estimated that nearly 200 million acute episodes of low back pain occur each year, of which roughly 20% persist for longer than three months. With the aging of the global population combined with the obesity epidemic, low back pain is expected to become an even more substantial physical health issue in the coming decades.

Because weakness in the core muscles that help stabilize the spine has been linked to up to a three-times increased risk of new-onset low back pain, improving endurance and control in this muscle group may help reduce one’s risk. The core muscles include the abdominals, back, and gluteal muscles. In addition to stabilizing the spine to help stay upright, strong core muscles are important for maintaining balance through proprioception and for supporting the wide range of motion the trunk performs—from rotation, to bending forward, to side-bending, and backward movement. Key core-strengthening exercises include:

• Front plank: Lie face down and prop yourself up on your elbows under your shoulders. Lift your body onto your elbows and toes (or knees for an easier version). Keep your body in a straight line from shoulders to heels, tighten your stomach and glutes, and avoid letting your hips sag or rise. Hold 10–30 seconds, repeat three to five times, working up to a 60-second hold.
• Side plank: Lie on one side with your elbow directly under your shoulder. Lift your hips off the floor so your body forms a straight line from shoulders to feet. Keep your core tight and don’t let your hips roll forward or backward. For an easier version, bend your knees and lift your hips. Hold 10–25 seconds per side and repeat three to five times.
• Bird dog: Start on hands and knees with hands under shoulders and knees under hips. Tighten your stomach slightly and keep your back flat. Slowly extend one arm forward and the opposite leg backward. Keep hips level and avoid arching your back. Hold for five to ten seconds, return to start, then switch sides. Do eight to twelve repetitions per side.
• Glute bridge: Lie on your back with knees bent and feet flat on the floor about hip-width apart. Tighten your stomach and squeeze your glutes. Lift your hips until your shoulders, hips, and knees form a straight line. Avoid arching your lower back. Hold three to five seconds at the top, then slowly lower. Perform ten to fifteen repetitions for two to three sets.
• Dead bug: Lie on your back with arms straight up and knees bent at 90 degrees. Tighten your stomach gently so your lower back stays flat against the floor. Slowly lower one arm overhead and extend the opposite leg toward the floor. Only go as far as you can without your back arching. Return to start and switch sides. Perform eight to twelve slow, controlled repetitions per side.

Further strategies to reduce the risk of low back pain include maintaining a healthy weight; improving workstation ergonomics; practicing good posture, especially when sitting and lifting; engaging in regular low-impact aerobic exercise such as walking or swimming; following a balanced, minimally processed dietary pattern (such as a Mediterranean-style diet); avoiding tobacco use; and stretching before and after physical activity, especially the hamstrings which are often overly tight in low back pain cases. While these practices may not completely prevent low back pain, they can improve the changes for a speedier recovery as well reduce the risk of recurrence.