Core exercise to help back pain
Back pain is a common problem for most people, often due to poor posture, weak muscles, or problems with the spine. One of the best ways to reduce and prevent back pain is to strengthen the core muscles. The core is made up of more than just your abs – it covers the muscles of your lower back, hips, pelvis and glutes. These muscles support the spine, stabilize the body and also help in balance. By improving core strength, you can reduce stress on your back and reduce pain. In this guide, we’ll cover some great core exercises that are easy to do and highly effective for reducing back pain.
core exercises for back pain relief
Why core strength matters for back pain
Before we get into the exercises, it’s important to understand why core strength is important for back pain relief. The core muscles act like a corset around the spine, helping to hold it in place. When these muscles are weak, the spine does not receive the support it needs, leading to stress, poor posture and discomfort. Strengthening the core helps distribute weight evenly throughout the body, reduces stress on the lower back and allows for better movement and flexibility.
In addition, core exercises can improve posture, which is a common cause of back pain. Bad posture puts a lot of pressure on the spine, compressing it, causing pain over time. A strong core helps keep the spine in alignment, always ensuring muscles and bones work together effectively.
The main core muscles to focus on
Rectus abdominis:
Referred to as the “six-pack” muscles, this is a group of muscles that run down the front of your stomach.
Transverse Abdominis:
This muscle is located inside or deep within the abdomen. It acts like a belt, helping to stabilize the spine.
Obliques:
Located toward the side of your abdomen, the obliques help with twisting and bending.
Erector Spina:
This group of muscles moves along the spine and is important for keeping the back straight and strong.
Glutes and hip muscles:
These muscles, located in the buttocks and hips, support the lower back and pelvis.
The best 10 core exercise for help back pain relief :
1. Pelvic tilt core exercise to help back pain:
Here are some of the most effective exercises that specifically target the core muscles while keeping the back supple. These exercises can be done at home with little or no exercise, making them accessible to everyone.
Pelvic tilts are a gentle exercise that strengthens the lower abdominal muscles and supports the spine.
How to do it:
1. Lie on your back with your knees bent and feet flat on the floor.
2. Engage your abdominal muscles by flattening your lower back against the floor.
3. Hold for a few seconds, then release.
4. Repeat up to 10-15 times.
This simple exercise not only strengthens the core but also teaches you to control your pelvic motion, which is essential for posture.
2. Bridges of core exercise to help back pain:
Pulls target the glutes, low back, and core muscles. They help stabilize the pelvis and strengthen the muscles that support the spine.
How to do it:
1. Lie with your knees bent and feet flat on the floor, hip-width apart.
2. Press your feet into the floor and lift your hips off the floor.
3. Keep your shoulders on the floor and engage your core as you lift.
4. Hold the position for a few seconds, then slowly lower your hips back to the ground.
5. Do this also 10-15 times.
Pulls are effective in strengthening the lower back and glutes, which in turn help reduce back pain.
3. Bird-Dog Core Exercise to Help Back Pain:
The bird-dog exercise is a great way to strengthen the lower back, abs, and balance. This is an easy yet effective exercise that promotes spinal stability.
How to do it:
1. Start on your hands and knees in a tabletop position.
2. Do this with your right arm forward and your left leg straight back.
3. With your core engaged and spine straight, hold for 30-35 seconds.
4. Return to the starting position and change sides.
5. Repeat each side 10-10 times.
This exercise is gentle on the back and helps improve balance while strengthening the muscles along the spine.
4. Planks Core Exercise to Help Back Pain:
Planks are one of the best exercises for building overall core strength. They engage not only the abs but also the lower back, glutes and shoulders, helping to stabilize the spine.
How to do this too:
1. Start with a push-up, with your arms straight over your shoulders.
2. Engage your core and keep your body in a straight line from head to heels.
3. Hold for 20-30 seconds, or until you can without sinking or lifting your hips.
4. Rest and repeat 3 to 5 times.
Planks are a great way to build core stability, but if you have back problems, it’s very important to start slowly and gradually increase the duration.
5. Side plank core exercise to help back pain:
Side planks strengthen the obliques, which are important for supporting the sides of the body and spine.
How we do it:
1. Lie on your side with your legs straight and stacked on top of each other.
2. Raise yourself up onto your forearms with your elbows straight down
3. Raise your hips off the ground, creating a straight line from your head to your feet.
4. Hold for 20-30 seconds, then switch sides.
5. Repeat 3 to 5 times on each side.
Side planks are great for strengthening the lateral core muscles, which help improve stability and posture.
6. Dead bug core exercise to help back pain :
The dead bug exercise is great for building core strength without stressing the lower back. It targets the deep abdominal muscles.
How to do it:
1. Lie on your stomach with your arms extended to the ceiling and knees bent at 90 degrees.
2. Slowly press your right hand and left foot into the floor.
3. Return to the starting position and repeat with the opposite arm and leg.
4. Do 10 times on each side.
Dead bugs are a great way to improve core stability and coordination, which helps reduce back pain.
7. Cat-cow stretch of core exercise to help back pain :
It’s not a strength exercise, but the cat-cow stretch is great for reducing pain in the spine and improving flexibility.
How to do it:
1. Start on your hands and knees in a tabletop position.
2. Inhale and arch your back, lifting your head and tailbone toward the ceiling (cow pose).
3. Exhale and round your spine, tucking your chin under your chest and tailbone (cat pose).
4. Repeat this movement 10-15 times, flow with your breath.
This stretch helps release tension in the lower back while gently engaging the core muscles.
8. Leg Raises Core Exercise to Help Back Pain :
Leg raises are a simple way to strengthen the lower abdominal muscles, which are key to supporting the lower back.
How to do it:
1. Lie flat on your back with your legs straight.
2. Slowly raise one leg off the floor, keeping it straight, until it is about a foot off the floor.
3. Slowly lower the leg down and switch to the other leg.
4. Do 10 repetitions on each leg.
This exercise targets the lower abs, which are important for stabilizing the pelvis and spine.
9. Seated marching core exercise to help back pain :
Seated marching is a low-impact exercise that helps strengthen the core while improving posture and balance.
How to do it:
1. Sit in a chair with your feet flat on the floor and back straight.
2. Slowly lift one knee toward your chest while keeping your core engaged.
3. Lower your leg and repeat with the other leg.
4. Continue alternating legs for 20 repetitions.
This exercise is gentle on the back and can be done almost anywhere, making it a great addition to your daily routine.
10. Superman of
Core exercise to help back pain :
The Superman exercise targets the lower back, glutes and hamstrings, helping to build strength and stability.
How to do it:
1. Lie face down on the floor and stretch your arms out in front of you.
2. Simultaneously raise your arms, chest and legs as high as you can off the ground.
3. Hold for a few seconds, then lower down.
4. Repeat this 10-15 times.
This exercise strengthens your entire back and helps improve posture, which is essential to prevent back pain.
Tips for doing core exercises safely
Start slow: If you’re new to core exercises, start with low repetitions and build up slowly.
Listen to your body: If an exercise causes pain or discomfort in your back, stop immediately. You may need to modify the movement or consult a healthcare professional.
Focus on form: Proper form is important to prevent injury and ensure you’re targeting the right muscles. Pay attention to your posture and alignment during each exercise.
Incorporate stretching: Stretching is just as important for back pain relief as strengthening. Incorporate stretches like cat-cow or child’s pose to keep your spine flexible and reduce tension.
Core exercise to help back pain
Conclusion
Core exercises are one of the best ways to reduce and prevent back pain. By strengthening the muscles that support the spine, you can improve posture, reduce lower back pain, and increase overall stability. Whether you’re struggling with occasional discomfort or chronic pain, adding these simple exercises to your routine can make an unexpected difference. Just remember to start slowly, understand your body and stay consistent for best results.
