Add 12 Best Core Strengthening Exercises to Avoid Lower Back Pain

Take Up Core Strengthening Exercises for Lower Back Pain!

Back pain is not alien to bodybuilders, workout enthusiasts, or those with 9-5 jobs.

From bad posture to muscle pull to improper technique there are numerous causes of back pain. However, do you know it could also be because of weak abdominal muscles?

Yes, you read that right!

But how does strengthening your core help with back pain?

Your abdomens from the front support of your spine. Hence, a weak abdomen makes your work harder leading to back pain. (More about it later)

Therefore, performing some of the best core strengthening exercises for lower back pain can help.

This article discusses everything about core strengthening exercises for lower back pain. Let’s get the ball rolling by understanding what core stability is and how it can help.

What Is Core Stability?

If you are into fitness, you must be aware of the term. Core stability isn’t what you see in tabloids. These workouts are often thought to alleviate back pain.

This is because it helps in back pain due to dysfunction within the transverse abdominal muscle (or TVA).

In general, muscle activation occurs slowly in this area compared to other muscle tissue. It’s the result of slowed response of your body’s motor control system. In other words, it’s the inadequacy of communication between brain and body.

Developing core stability reduces back pain. The effect of core strengthening exercises on lower back pain is impressive.

Thus, fitness trainers and experts recommend the workout program to folks struggling with low back problems.

Nonetheless, will strengthening core help lower back pain? The doubt remains active. Let’s understand the probable ins and outs.

Does Strengthening Core Help Lower Back Pain?

Yes, it does!

However, it’s how people think it works.

The general perception goes like this. Low core strength is the trigger for low back pain. So, strengthening your core relieves back pain. Strengthening your core can improve your back.

Here’s how it works.

How Does Strengthening Core Reduce Lower Back Pain?

Core strengthening workouts are more effective than normal resistance training to treat chronic back pain. The training problem improves the way muscle tissue responds.

It strengthens the muscle tissue in this area to alleviate the problem. It provides support to the spine and reduces the load from the back.

If you utilize a core strengthening training program, it improves the functioning of transverse abdominal muscles. In short, TVA works effectively to fight off a motor control delay which can result in pain.

On top of that, a stronger core supports your lower back. This naturally lessens the chronic pain. Moreover, core strengthening exercises for low back pain elevate spinal stiffness while lessening instability. The workouts increase your overall stability while elevating your mobility and recovery timing.

Nonetheless, core strengthening exercises for low back pain aren’t for everyone. On this note, it’s time to know who can perform core strengthening exercises to reduce lower back pain.

Who Should Perform the Core Strengthening Exercises for Low Back Pain?

Chronic lower back pain is problematic. In general, people identify with aches in the lower back area. However, other weak lower back symptoms are key to categorizing the problem.

Once you know you have the issue, you can perform core-strengthening workouts for the lower back.

Symptoms of Lower Back Pain Are

• Tetany
• Stiffness
• Spinal stiffness
• Muscle Cramps
• Posture problems

If you have the above-mentioned issues with low back pain, you need to look for a solution. It isn’t due to low core stability. Still, performing core strengthening exercises for low back pain can help. Let’s get into that immediately.

Top 12 Best Core Strengthening Exercises for Low Back Pain

Whether low back pain or not, core strengthening improves your overall stability and mobility. Eventually, it elevates your overall workout experience.

In the case of low back pain, higher core stability is bad-ass. It reduces chronic back pain naturally.

Here are the physiotherapy exercises for lower back pain.

#1: The Dead Bug

The workout focuses on your abdominal muscle tissue. Indeed, it increases your core stability while improving the function of your legs and arms.

Here’s How to Perform the Dead Bug

1. Begin the workout by lying on the ground. Raise your legs and hands in the air. Bend your knees at the right angle so that your calves are parallel to the ground. This is the starting position.
2. Stretch your right hand and left leg out straight.
3. Bring them back to the initial position.
4. Now, repeat the move with the opposite hand and leg. This is one rep.

Recommendation: You should perform 10 reps of each 3 sets.

#2: The Glute Bridge

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Doing a glute bridge activates various core muscle tissue.

This includes your transverse abdomens as well as your gluteus maximus. On top of that, it can lessen your low back problem.

Here’s How to Perform Glute Bridge

1. Begin the exercise by lying on the ground on your back while your knees are bent.
2. Try to raise your buttock off the surface up in the air.
3. Maintain the posture for 10 seconds before getting into the initial position.
4. This is one rep.

Recommendation: Beginners can start with 5 reps of each 3 sets. With expertise, you can increase your reps and sets.

#3: Side Plank

The move focuses on your gluteus medius as well as your oblique muscles. Indeed, the muscle groups are necessary for a stronger core.

Here’s How to Perform a Side Plank

1. Begin by lying on your right side keeping your knees straight while your legs are stacked.
2. Use your right elbow to raise your body until your spine gets in line.
3. Keep the position for the next 5 to 10 seconds as much as possible. This is one rep on one side.
4. Once you finish one set on one side, you can perform the same workout on the left side.

Recommendation: Beginners can start with 5 reps of each 3 sets. With expertise, you can increase your reps and sets.

#4: Plank With Leg Lifts

This modified version of the standard plank activates the gluteus maximus muscle as you challenge your abdominal muscles.

Here’s How To Perform the Plank with Leg Lifts

1. Get into a normal plank position using your elbows.
2. Stay in the posture while raising your leg upwards as much as possible.
3. Bring it down. And repeat the move with the opposite leg. This is one rep.

Recommendation: Perform at least 10 reps of 3 sets each.

#5: Prayer Plank

Prayer Plank uses an exercise ball to increase the challenge. Usually, it targets your transversus abdominis muscle to improve your stability.

The muscle tissue works like a griddle around your internal organ. In short, training the muscle supports your lower back as well as overall health.

Here’s How to Perform Prayer Plank

1. Begin in a kneeling posture keeping an exercise ball in front of you. Keep your arms on the ball while holding your hands together.
2. Now raise your knees off the surface as if you are in a plank position. Meanwhile, you should maintain a neutral spine contracting your abdominal muscle group. Don’t keep your chest on the exercise ball.
3. Stay in the posture for at least 5 to 10 seconds before getting into the initial posture. This is one rep.

Recommendation: Beginners can start with 5 reps of each 3 sets. With expertise, you can increase your reps and sets.

People Also Read: 10 Exercise Ball Workouts for Core Strength and Flexibility

#6: Forearm Plank Hold

Another plank variation, the core strengthening exercise for low back works on multiple muscle groups. It focuses on your pelvic muscle group.

Here’s How to Do the Forearm Plank

1. You need to begin in a normal plank position using your forearms
2. Stay in the posture for 10 to 20 seconds or more. You can increase the duration as you get comfortable performing the workout. It always adds up to challenges resulting in better outcomes.
3. Afterward, return to the initial position. This is one rep.

Recommendation: Beginners can start with 3 reps of each 3 sets. With expertise, you can increase your reps and sets.

#7: Segmented Cat-Camel

Unlike other moves, it emphasizes your biceps as well while strengthening your core.

Here’s How to Perform Segmented Cat Camel

1. Begin on your fours. Your wrist should be under your shoulders while your knees should be under your hips.
2. Stretch your core moving your head upward.
3. Now contract your core tucking your chin to your chest while raising your hips a little bit. This is one rep.

Recommendation: Beginners can start with 5 reps of each 3 sets. With expertise, you can increase your reps and sets.

#8: Bird Dog

The movement targets multiple muscle groups in the core. Apart from focusing on the core, the workout even targets the glutes, erector spine, spine, and shoulder blade muscles.

Here’s How To Perform Bird Dog

1. Get on your fours keeping your hands and knees free and activate your stomach.
2. Stretch out your right hand and left leg straight in the air. Stay in the posture for 10 seconds before returning to the initial position.
3. Now, stretch out your opposite limbs straight in the air. Stay in the posture for 10 seconds before returning to the initial position. This is one rep.

Recommendation: you should perform 12 reps of each 3 sets.

#9: Pall of Press

For this core-strengthening workout for low back pain, you need a cable station. Apart from strengthening your core, it even improves your biceps and triceps.

Here’s How to Perform Pall of Press

1. Begin in a quarter squat posture. Meanwhile, one side of your body should face a cable station. Hold the handle at your stomach height.
2. Press the handle out without turning your body on one side. Stop. Now reverse the movement to return to the initial position.
3. This is one rep. Do the same workout on another side as well.

Recommendation: You should perform 15 reps of each 3 sets.

#10: Prone Flutters

The workout targets the multifidi muscles in your low back. Moreover, it is one of the best exercises for lower back pain for seniors. It plays a key role in improving the function and stability of the spine.

How to Perform Prone Flutters

1. Lay down on your stomach while keeping your arms extended over your head.
2. Raise your right arm and left leg in the air simultaneously. Afterward, bring them back to their initial position.
3. Do the same move using your opposite arms and legs. This is one rep.

Recommendation: You should perform 15 reps of each 3 sets.

#11: Lying Windshield Wipers

Apart from strengthening your core, it challenges your lower body as well. On top of that, it is super easy to perform

Here’s How to Perform A Lying Windshield Wiper

1. Lay down on the ground on your back. Keep your arms on both sides. Raises your legs while bending them at the knees at 90 degrees to the hips.
2. Slowly lower your legs to one side. Pause. Get it back to the center in the air. Now lower it down on the other side.
3. Repeat the movement on the other side. This is one rep.

Recommendation: you should perform 15 reps of each 3 sets.

#12: Tabletop Leg Press

When it comes to core strengthening exercises for lower back pain, it is best. It works as a core connector while engaging your core and improving its stability and strength. On top of that, it works great for alleviating back pain.

Here’s How to Do Tabletop Leg Press

1. Lay down on the surface while raising your legs in a tabletop position. In other words, your knees should bend at 90 degrees while they are stacked over your hips.
2. Squeeze your abs to press low back into the surface. Crunch up a few inches using your hands.
3. Let your quads into your hands while getting them away at the same time. Of course, you should not have visible movement in your body. Still, you should maintain the tension.
4. Stay in the position for as much as possible.

Recommendation: You should stay in the posture for the next 10 to 15 seconds. You can gradually increase the time to 30 seconds or a minute.

These are the top-rated core strengthening exercises for low back pain. You can add them to your workout program to get a stronger core. Though the moves don’t immediately relieve back pain, slowly they fade away.

Usually, people focus on how to improve core strength for lower back pain. Of course, it is important to know core strengthening and weight lifting exercises to avoid lower back pain.

Performing such workouts can worsen your chronic ache. The aggravated pain can be tough to handle. In short, you need to avoid these workouts in the first place.

Core Strengthening Exercises to Avoid

Some workouts overwork your core.

This can aggravate your chronic back pain. In some cases, even doing your regular things becomes difficult.

Here are Lower Back Pain Exercises to Avoid

Some of the core strengthening exercises to avoid are:

#1. Leg Lifts

In general, leg lifts seem to strengthen your core. Though, the workout can relieve your back pain, raising both your legs overworks your core. This can lead to back issues while worsening the existing pain.

#2. Sit-Ups

Again, sits ups seem to be the best core strengthening workout. However, it is the other way around. The workout focuses on your hips while it pressurizes your spinal discs.

Indeed, it can intensify your lower back pain. So, it gets the top spot among the Core Strengthening Exercises to Avoid with Back Pain.

#3. Toe Touches

Some lower back pain exercises can amplify back pain; toe touches are one of them. The workout stresses out the discs and ligaments of your spine.

On top of that, it overstretches your lower back muscle tissue as well as your hamstrings.

Back pain is problematic. People look for myriads of ways to relieve back pain.

However, some of the core strengthening exercises for low back pain are sometimes hyped. Not all such workouts work.

So, before adding any exercise, you should consult with your health care professional or your trainer.

Indeed, modifying your workouts can aggravate the situation. So, avoid it in the first place.

This was about how to improve core strength for lower back pain. Let’s recapitulate so don’t miss a point.

Wrap Up

Core strength has nothing to do with your existing back pain. Still, a stronger core reduces your chronic ache.

In short, knowing how to improve core strength for lower back pain can improve your condition.

You can perform the above-mentioned workouts to relieve your back pain. Perform them as per your time and preference.

Just make sure to keep the focus on your reps and sets to get better results.

If you don’t observe any difference within a month or two, or the pain aggravates, consult your doctor immediately to find a permanent solution.

Along with these exercises, don’t forget to keep your spine healthy and strong and maintain good posture.