Lunges are a great exercise for your back
Why this matters
The lunge exercise allows us to put weight through one leg, and this allows more resistance without placing stress on the back/sciatic nerve. Balance with one leg forward also challenges our stability and recruits more muscle. This exercise trains mostly our quads (front of thigh), butt, and hamstrings (back of the thigh). When we have strong legs and hips, we can have a more stable back. This means that the nerves are less likely to get irritated.
Action steps:
Try out the reverse lunge. This allows you to have full control of the movement. If your knees are bothering you, a good option is to lean the torso forward, at the hip. You’ll feel a stretch in the butt. Use the tension in your legs to let yourself go down and up.
If you are new to this, try 3 sets of 3-5 repetitions.
If you have experience exercising, try 3 sets of 8-12 reps.
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