Best Core Strength Exercises for Lower Back Pain

Got Back Pains? The 10 Best Core Strength Exercises for Lower Back Pain

Think of your back as the foundation of a skyscraper. Without a strong foundation, the building collapses. Your back comprises the spine, muscles, and ligaments – all working together to keep you upright and strong.

As crucial players in this system, your abdominal and lower back muscles—collectively known as your “core”—ensure your body remains sturdy and ready for movement. When these muscles are weak, they can’t adequately support your spine, leading to back pain or, worse, back injuries.

In this article, we’ll help you avoid the frustration of a failing back and show you the 10 best core strength exercises for lower back pain.

Benefits of Strengthening Your Core

Weak or overly tight supporting muscles can’t do their job, leaving your spine vulnerable.

Poor posture, muscle imbalances, and weak core muscles can all contribute to back pain and increase the risk of injury. But, strong abdominal and back muscles can:

  • Reduce the risk of back pain.
  • Lessen the severity of any back pain you do have.
  • Protect against injuries by efficiently managing stress on the back.
  • Prevent the need for back surgeries.
  • Speed up recovery from back surgeries.
  • Improve overall posture.

Medical experts agree that maintaining strong core muscles is vital for overall health.

Core strengthening can be achieved through exercises such as yoga, Pilates, planks, and other bodyweight exercises. Many tools and equipment are also designed to help you build a robust core.

Low back pain is the number two reason that Americans see their health care provider. It is second only to colds and flu.

medlineplus.gov – Low back pain – acute

The Exercises to Avoid

While exercises are excellent for preventing lower back pain, not all exercises are beneficial.

Some can even make things worse. Initially, you might feel mild discomfort, which is normal as your muscles adapt. However, if the pain persists, stop and consult a doctor.

Here are some exercises to avoid:

Toe Touches

This exercise puts great pressure on the discs and ligaments of your spine, and can also overstretch the lower hamstrings and back muscles.

Sit-ups

As much as most people tend to believe that sit-ups strengthen their core muscles as well as back muscles – this is not true.

Actually:

Sit-ups primarily engage the hip flexors, not the core, and they can also stress the spinal discs.

Leg Lifts

Lifting both legs simultaneously can be too demanding on a weak back, causing more harm than good.

Instead, lift one leg at a time with the other knee bent for support.

The Best Core Strength Exercises For Lower Back Pain

Here are some exercises that will strengthen your core and help alleviate lower back pain:

“About 80 percent of adults experience low back pain at some point in their lifetimes. It is the most common cause of job-related disability and a leading contributor to missed work days. In a large survey, more than a quarter of adults reported experiencing low back pain during the past 3 months.”

Reference: ninds.nih.gov – Low Back Pain Fact Sheet

Partial Crunches

Lie on your back with your knees bent and feet flat on the floor.

Cross your hands over your chest or place them behind your neck. Tighten your stomach muscles and lift your shoulders off the floor as you exhale.

Hold briefly and then lower your back down. Repeat 8-12 times.

Hamstring Stretches

In addition to strengthening your core, it is also essential to strengthen your posterior chain.

This exercise is all about stretching your posterior muscles.

Lie on your back with one knee bent.

Loop a towel under the ball of your foot and straighten your knee, pulling back on the towel until you feel a stretch down the back of your leg.

Hold for 15-30 seconds and repeat 2-4 times per leg.

Wall Sits

Stand 10-12 inches from a wall and lean back until your back is flat against the wall.

Slide down until your knees are slightly bent, pressing your lower back against the wall.

Hold for a count of 10, then slide back up. Repeat 8-12 times.

Press-up Back Extensions

Lie on your stomach with your hands under your shoulders.

Push with your hands to lift your shoulders off the floor.

Alternatively, place your elbows on the floor under your shoulders and hold the position.

Bird Dog

Get on your hands and knees, tighten your stomach muscles, and lift and extend one leg behind you while keeping your hips level.

Hold for 5 seconds, then switch legs. Repeat 8-12 times per leg.

Add lifting and extending your opposite arm for more challenge.

As you do the exercise, do not let the lower back sag!

Knee to Chest

Lie on your back with knees bent and feet flat on the floor.

Bring one knee to your chest while keeping the other foot flat.

Hold for 15-30 seconds, then switch legs. Repeat 2-4 times per leg.

Pelvic Tilts

Lie on your back with knees bent and feet flat.

Tighten your stomach muscles, press your back against the floor, and rock your pelvis back.

Hold for 10 seconds. Repeat 8-12 times.

Bridging

Lie on your back with knees bent and only your heels on the floor.

Push your heels into the floor, squeeze your buttocks, and lift your hips off the floor until your shoulders, hips, and knees are in a straight line.

Hold for 6 seconds, then lower your hips slowly. Repeat after a 10-second rest.

As your hips move upwards, try to avoid arching your back. You should also avoid overarching which is caused by tightening the abdominal muscles before and during the lifting exercise.

Aerobic Exercises

Activities like swimming, cycling, and walking can strengthen your cardiovascular system and help reduce back pain.

Start slowly and gradually increase intensity.

For swimming, avoid strokes that twist your body.

Pilates Moves

Pilates combines core strengthening with stretching.

Exercise under the guidance of a qualified instructor, especially if you have back pain, to avoid moves that could exacerbate it.

20 Min Lower Back Rehab: Exercises to Strengthen Lower Back Muscles

Final Words: Keep Your Back Healthy With Core Exercises

A strong core is essential for a healthy body and avoiding back pain, particularly lower back pain.

By incorporating these core exercises into your daily routine, you can ensure a healthy back for years to come. Follow these tips, and you’ll see and feel the results quickly!

For more exercises and workouts, check out my ultimate resource on at-home strength training, packed with valuable information about home exercise and fitness.

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