Working your back using just your bodyweight is tough. Instead, use these exercises as conversation starters with your medical provider. Janda sit-up is a lower back friendly sit-up variation invented by Czechoslovakian exercise physiologist Vladimir Janda. Exercises listed in order of difficulty. For those with back pain, please don’t consider this medical advice. "Lower back pain is … This ab exercise, if done properly, helps to … Dying Bugs: Lie on your back with your arms straight up to the ceiling and your knees and hips bent to 90 degrees. Enter BACK FRIENDLY LEG STRENGTH exercises. Short of pullups or inverted rows, you're pretty much out of luck—aside from this heroic exercise that torches your mid and upper back … Lower back pain is a pesky problem that unfortunately, many of us have experienced at one point or another to some degree. (thanks internet fools for making me add disclaimers) Belt Squats.