Low back pain is a prevalent musculoskeletal disorder and affects approximately 70% of the adults in the world. To explore how balance and hamstring training improve individuals with nonspecific lower back pain (NSLBP). A total of 26 NSLBP people were randomly allocated into either the experimental group (EG) (n = 13) or the control group (CG) (n = 13). The EG was given balance and hamstring training for 45 min, 3 times per week, for up to 6 weeks, while the CG maintained daily life without any intervention. The primary outcome, the Visual Analog Scale for pain intensity, and the secondary outcomes, including the TOGU balance test for balance ability, hamstring and lumbar muscle strength and endurance, and the sit-and-reach test for hamstring flexibility, were assessed at baseline and after 6 weeks of training. For the primary outcome, the EG significantly improved pain intensity (p <
0.001) compared with CG. For secondary outcomes, the EG showed significant improvements in back strength (p = 0.015), abdominal endurance (p = 0.032), back endurance (p = 0.027), and hamstring strength (p = 0.007 left) (p = 0.005 right) following 6 weeks of training compared with the CG. However, the two groups had no significant difference in balance ability, abdominal strength, and hamstring extensibility (p ≥ 0.05). Six weeks of balance and hamstring training effectively reduces pain intensity and improves back strength, abdominal and back endurance, and hamstring strength.Trial registration International Standard Registered Clinical/Social Study Number (ISRCTN) registry, ISRCTN14488937 (28/05/2024).